5-day intermediate routine

13-04-2016
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This routine is intended especially for intermediate bodybuilders. Each day a different muscle (group) will be worked, Monday to Friday. You need to make sure that a given muscle (group) won’t get too much additional load on the day before or after the actual workout. This is crucial for recovery. The advantage of this program is that each workout is relatively short compared to those of classic split programs. However, you should pay extra attention to recovery, because there are only 2 (consecutive) rest days a week, Saturday and Sunday.


Monday: Chest

Incline presses: 12, 10, 10, 8, 8
Machine presses: 12, 10, 8, 8, 6
Incline dumbbell flyes: 15, 12, 12, 10
Pull-overs: 12, 10, 10, 8
Dips: 10, 10, 10

Tuesday: Legs and calves

Squats: 12, 10, 10, 8, 6
Leg curls: 15, 12, 10, 10
Dumbbell lunges: 10, 10, 10
Leg extensions: 15, 12, 10, 10
Stiff-legged deadlifts: 12, 10, 10
Standing calf raises: 3x30-15

Wednesday: Shoulders and traps

Military presses (standing): 12, 10, 10, 8, 8
Lateral raises: 12, 12, 10, 10, 8
Upright rows: 12, 10, 10, 8
Bent-over lateral raises: 12, 12, 10, 10
Dumbbell shrugs: 20, 15, 12, 10

Thursday: Back

Bent-over rows: 12, 10, 8, 8, 6, 6
Wide-grip pull-downs to the chest or behind the neck: 12, 10, 10
Close-grip pull-downs: 12, 10, 10
One-arm dumbbell rows: 12, 10, 8, 8
Straight-arm lat pushdowns: 12, 10, 10, 8

Friday: Arms

Seated alternating dumbbell curls: 12, 12, 10, 10
Hammer curls: 12, 10, 10, 10
Barbell bicep curls on a Scott bench: 12, 10, 10, 10
Skull crushers: 15, 12, 12, 10
Cable pushdowns with rope: 15, 12, 12, 10
Seated dumbbell tricep extensions: 12, 12, 10


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