Intermediate volume training

Intermediate volume training

01-10-2015
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Here you go, an intermediate volume training: you should only undertake it if all conditions of recovery are met, including proper diet and enough rest. Increase load set by set: this way, the number of reps will drop, you can take it for granted :)

This routine is split up as follows:

  1. Day : chest & back
  2. Day : shoulders & arms
  3. Day : legs
  4. Day : rest
  5. Day : chest & back
  6. Day : shoulders & legs
  7. Day : rest

Now let’s see the workout routine. Abs and calves are optional: based on your own discretion and masochism!

Day 1: chest & back

Exercise

Sets

Reps

45-degree incline press

4 12-4

Pull-ups

4 as much as you can

Bench press

4 12-4

Close-grip pull-ups

4 as much as you can

Close-grip bench press

4 12-4

Barbell rows

4 8-4

Cable crossover

4 12-8

Cable rows

4 6-8

Day 2: shoulders, arms and forearms

Exercise

Sets

Reps

Military press

4 12-6

Machine shoulder press

4 12-6

Lateral raises

4 12-6

Bent-over lateral raises

4 12-6

Shrugs

4 10

Barbell bicep curls

3-4 10-6

Standing alternating dumbbell curls

3-4 10-6

Supine tricep extension

4 10-6

Cable pushdown

4 10-6

Overhead cable tricep extension

3-4 8-10

Reverse barbell curls

4 8-10

Wrist curls

4 8-10

Day 3: legs

Exercise

Sets

Reps

Leg extension

4-5 15-6

Leg press

4-5 15-4

Squats

4-5 12-4

Leg curls

4-5 12

Standing calf raises

2-3 10

Seated calf raises

2-3 10


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