David Intermediate Routine
General
Intermediate
Body
Plan Details
The David Intermediate Routine routine by duduvaknin is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This intermediate weight lifting routine is focused upon an individual who wants to step up their workout, move forward from beginner style routines and start lifting heavier weights and performing exercises that target muscle growth. It is a 4 day split that has you workout 2 days followed by rest and then working out another 2 days and another 2 days of rest. Rest is key when performing this routine as you want to give your muscles enough time to recuperate from both workout days and stimulate proper muscle growth. **** Note : You are able to mix in cardio within any of the rest days if you feel it is needed within your routine.
Routine detail
Mon
Chest and Biceps
Est. 57 min
10 exercises
Barbell Bench Press
5 Sets x 12,12,8,8,8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 20 Reps
Stability Ball Hand and Foot Exchange
3 Sets x 8 Reps
Plank
1 Set
Tue
Back and Triceps
Est. 45 min
8 exercises
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Wed
Shoulders and Legs
Est. 65 min
11 exercises
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Thu
Abs
Est. 32 min
6 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Leg Raise
3 Sets x 20 Reps
Air Bike
3 Sets x 20 Reps
Plank
3 Sets
Any
office
Est. 17 min
3 exercises
Jump Squat
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
