5-day intermediate routine

5-day intermediate routine

13-04-2016
 / 4.6
Please log in to rate this article!

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



Related articles
The king of all back exercise
Beginners often overlook the importance of proper back training for one simple reason: They cannot see this part of their bodies. “Out of sight, out of mind.” H...

Ask your question about this article here!

You can ask questions after registration and login!
Please log in!

There are no comments


Contact
Due to the Brexit, Shopbuilder has closed its operation in UK, and for now we are not accepting orders from UK!
HelpDesk | Shipping&Payment | Terms
Suggested readings:
My Trainer’s Body
Should a personal trainer look good? After all, their bodies are their “advertising platform”. Or, one cannot expect non...
Summer's here, check out these cocktail recipes – from BCAAs!
As we all know, sugary soft drinks can increase your body fat. But anyone that doesn't like a nice and cold, refreshing,...
Cauliflower disguised egg-souffle
Everybody knows the good old eggs rich in protein, but could you believe that you can easily make a superb breakfast wit...
Latest articles
The Bulking-Cutting Mill Game
What's the difference between frequent and not so frequent bulking and cutting phrases? This 'mill game' is under our ra...
How Can You Attain a Smaller Waist?
Attention! The exercise described in this article works even if you are not slim and you have fat on your belly. Do not ...
Shaving: How Frequently, How?
Does hair grow quicker when shaving more frequently? Should you use a clipper or a razor blade when shaving? We will giv...
Shopbuilder Ltd. · Mérey str. 17 HU6722 Szeged, Hungary · Phone: +36-20-900-0864 (Monday-Friday: 9-17am CEST) · E-mail: shop@shop4builders.co.uk
Privacy Policy · VATID in UK: GB 220 4123 73 · Online Dispute Resolution
284 ms