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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.
Barbell Front Squat
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5x10 reps |
rest: 90s
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Smith Machine Squat
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5x10 reps |
rest: 90s
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Machine Leg Press
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4x10 reps |
rest: 60s
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Machine Leg Extension
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4x8 reps |
rest: 60s
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Machine Seated Leg Curl
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4x8 reps |
rest: 60s
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Calf Press On Leg Press
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4x10 reps |
rest: 60s
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Machine Seated Calf Raise
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4x10 reps |
rest: 60s
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Barbell Bench Press
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5x12,12,8,8,8 reps |
rest: 90s
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Barbell Incline Bench Press
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5x10 reps |
rest: 60s
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Dumbbell Bench Press
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5x10 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 60s
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Machine Bench Press
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3x8 reps |
rest: 60s
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Machine Dip
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3x8 reps |
rest: 60s
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Barbell Tricep Extension
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3x8 reps |
rest: 60s
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Dumbbell Tricep Extension
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (V-Bar)
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3x8 reps |
rest: 60s
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Barbell Bent-Over Row
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5x10 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 60s
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Cable Front Lat Pulldown (Close Grip)
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3x8 reps |
rest: 60s
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Cable Seated Row
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x8 reps |
rest: 60s
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Pull-Up
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Decline Crunch
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3x20 reps |
rest: 60s
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Leg Raise
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3x20 reps |
rest: 60s
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Air Bike
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3x20 reps |
rest: 60s
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Barbell Shoulder Press
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5x6 reps |
rest: 90s
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Dumbbell Seated Arnold Press
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5x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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5x10 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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5x12 reps |
rest: 60s
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Barbell Shrug
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4x10 reps |
rest: 60s
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Barbell Curl
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5x12 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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5x12 reps |
rest: 60s
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Dumbbell Alternating Incline Curl
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3x12 reps |
rest: 60s
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