Super intense intermediate workout

Super intense intermediate workout

08-01-2016
 / 5.0
Please log in to rate this article!

This is a brutal routine, but it will get you in shape quickly. It is similar to an intermediate routine regarding its basics, but it is slightly more in volume, and much more intense. You will work with drop sets. The protocol is as follows: For each exercise, do a set with a weight that enables you to do 6 reps. Then, you or your training partner should take about 10 % of the weight off the bar so you can do some more reps virtually without rest. After you reach failure again, you can decrease the weight once more and you are done :). Follow this pattern for the exercises where you see 3 numbers separated by slashes in the chart. You don’t need to work with drop sets for the rest of the exercises. This is a slightly modified Yates routine. Never train on consecutive days: always have one day rest after each workout day.

The Yates way

This is actually a slightly modified Dorian Yates routine. Never train on consecutive days: always have one day rest after each workout day.

Chest and shoulders

Exercise

Sets

Reps

Bench press

1 6/6/6

45-degree incline press

1 6/6/6

Flyes+30-degree one-arm press+dips

1 10/10/max. rep

Decline press

1 25

Standing lateral raise

1 10/6/6

Seated lateral raise

1 10/6

Military press (standing)

1 8/6/6

Behind-the-neck press in a rack

1 8

Bent-over lateral raise

1 6/6/6

Shrug

2 6

Back

Exercise

Sets

Reps

Pull-up with extra weight

1 12/6

Lat pull-down to chest

1 8/6/6

Pull-down behind the neck

1 8/6/6

Barbell row

1 6/6/6

Close-grip reverse pull-down

1 8

One-arm row

1 8

Arms

Exercise

Sets

Reps

Standing barbell curl

1 6/6/6

Alternating bicep curl

1 6/6/6

Preacher curl

1 6/6/6

Concentration curl

1 12

Supine tricep extension+close-grip bench press

1 6+8/6+8/6+8

Cable pushdown

1 12/8/8

Overhead cable tricep extension

1 8

One-arm cable

1 8

Wrist curl

2 6

Reverse barbell curls

2 6

Legs

Exercise

Sets

Reps

Squat

3 8

Leg press

2 8

Leg extension

2 12

Leg curl

3 12

Standing calf raise

2 10

Seated calf raise

2 10


Related articles
Weider 4-day intermediate routine
This is a four-day routine, in which each muscle group will be worked twice a week. Although we prefer a version when each muscle is worked once a week, with th...

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:
3-Day Bulking Routine for Beginners
This beginner routine may be started after the general training program. It is ideal for a first split routine for begin...
If you stop training, you will shrink. Why?
Raise your hands if you’ve heard that “powders” will only “pump up” your muscles and you will shrink as soon as you stop...
L-Carnitine
L-Carnitine (formerly called Vitamin BT; but since the human body is capable of producing it, it is not considered a vit...
Latest articles
The World's Most Dangerous Diet: Breatharianism
As weird as it seems, the diet called breatharianism still exists to this day. The new ambassador of this crazy and dang...
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...
The Glycemic Index is the Past, Use This Instead!
People have been using Glycemic Index for a long time. While it shows you something, it is not 100 percent correct. Let'...
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
464 ms