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Intermediate Program 5x
Barbell Squat
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3x12 reps |
rest: 180s
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Dumbbell Lunge
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3x12 reps |
rest: 180s
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Barbell Front Squat
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3x6 reps |
rest: 180s
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Barbell Deadlift
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3x8 reps |
rest: 180s
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Machine Calf Raise
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3x12 reps |
rest: 60s
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Barbell Bench Press
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3x8 reps |
rest: 180s
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Barbell Incline Bench Press
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3x12 reps |
rest: 120s
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Push-Up
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3x12 reps |
rest: 120s
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Dumbbell Fly
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3x12 reps |
rest: 120s
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Dumbbell Bench Press
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3x12 reps |
rest: 120s
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Barbell Deadlift
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2x5 reps |
rest: 180s
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Pull-Up
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3x12 reps |
rest: 120s
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Barbell Bent-Over Row
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3x12 reps |
rest: 120s
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Cable Seated Row
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3x8 reps |
rest: 120s
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Dumbbell One-Arm Row
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3x12 reps |
rest: 120s
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Barbell Shoulder Press
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5x12 reps |
rest: 180s
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Cable Rope Face Pull
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3x12 reps |
rest: 120s
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Dumbbell Seated Shoulder Press
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3x12 reps |
rest: 120s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 120s
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Dumbbell One-Arm Front Raise
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3x12 reps |
rest: 120s
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Chin-Up
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3x12 reps |
rest: 60s
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Dip
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3x8 reps |
rest: 60s
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Barbell Curl
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4x8 reps |
rest: 60s
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Barbell Tricep Extension
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4x12 reps |
rest: 60s
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Dumbbell Hammer Curl
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3x12 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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3x12 reps |
rest: 60s
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Dumbbell Bicep Curl
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3x12 reps |
rest: 60s
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Cable Shoulder Extension
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3x12 reps |
rest: 60s
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