Super intense intermediate workout

08-01-2016
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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

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The key of this routine is intensity and relatively high volume. You should keep the rest breaks between sets as short as possible, and rest for about 2-3 minu...

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