FREE EFFECTIVE WEIGHTLIFTING PROGRAMS - Intermediate Workout |
| MONDAY - Chest & Triceps & Shoulders |
| Chest | Sets | Reps |
| Incline bench press | 3 | 10 |
| Dumbell bench press | 3 | 10, 10, 8* |
| Chest dip | 3 | until failure |
| Triceps | Sets | Reps |
Lying (EZ bar) tricep extension | 3 | 8 to 10 | | One arm overhead dumbell extension | 3 each side | 8 to 10 |
| Bent over tricep extension | 3 | 10 |
| Shoulders | Sets | Reps |
| Barbell (seated) front raise | 4 | 10 to 12 |
| Dumbell side raise | 4 | 12, 12, 10, 8* |
| Notes |
| *as you do each set decrease the number of reps but increase weight |
| TUESDAY - Back & Arms (Biceps) |
| Back | Sets | Reps |
| Wide grip chin-ups | 3 | 8 to 10 |
One arm (alternating) cable pulls | 3 | 8 to 10 | | Upright row | 3 | 8 to 10 |
| Bent over dumbell raise (front) | 3 | 8 to 10 |
| Arms - Biceps | Sets | Reps |
| Scott bench preacher curls | 3 | 8 to 10 |
| Barbell curls | 3 | 8 to 10 |
| Seated incline bench curls | 3 | 8 to 10 |
| Abs | Sets | Reps |
| Compound ab crunches | 3 | until failure |
| WEDNESDAY - Legs |
| Legs - Quads & Hamstrings | Sets | Reps |
| Walking dumbell lunges | 3 | 10 to 12 steps |
| Seated (machine) leg curl | 3 | 10 to 12 |
| 45 degree incline press | 3 | 8 to 10 |
| Bent-over hamstring barbell lift | 3 | 10 to 12 |
| Legs - Calves | Sets | Reps |
| Alternating standing calf raises | 3 | until failure |
| Seated calf raises | 4 | until failure |
| THURSDAY - Chest & Triceps & Shoulders |
| Chest | Sets | Reps |
| Smith machine flat bench press | 3 | 8 to 10 |
| Dumbell fly | 4 | 10 to 12 |
| Cable scoops | 3 | 10 to 12 |
| Triceps | Sets | Reps |
| Lying barbell extension | 3 | 8 to 10 |
| Triceps double-pump kickbacks | 4 | 8 to 10 |
| Cable (rope) tricep pushdowns | 4 | 8 to 10 |
| Shoulders | Sets | Reps |
| Seated Arnold press | 3 | 10 to 12 |
| Front raise shoulders (dumbell) twists | 3 | 10 to 12 |
| Abs | Sets | Reps |
| Cable (rope) crunches | 3 | until failure |
| Notes |
| When doing chest cable scoops go extra slow on the negative and explode on the way up and hold in that upper position for 2 seconds before lowering again. |
| FRIDAY - Back & Arms (Biceps) |
| Back | Sets | Reps |
| Bent over barbell row | 3 | 8 to 10 |
Seated cable row (close grip) | 3 | 8 to 10 | | One arm bent over (alternating) cable pulls | 3 | 8 to 10 each side |
| Lower back extensions | 3 | 10 to 12 |
| Arms - Biceps | Sets | Reps |
| Cable (rope) curls | 3 | 8 to 10 |
| Seated (machine) curls | 3 | 8 to 10 |
| Concentration curls | 3 | 10 to 12 |
| Abs | Sets | Reps |
| Cable (rope) crunches | 3 | until failure |
