Intermediate Workout Plan-Muscle Gain

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Intermediate Workout Plan-Muscle Gain

If you have been in the gym for at least 6-12 months – such people should change their schedule every month. I will tell them the workout plan. people who have been doing the gym for a long time. you can follow this workout plan.

 

MONDAY – CHEST

This is the beginning of a workout plan for intermediate bodybuilders. In this workout plan, we offer you a routine for every day of the week. Monday chest exercises etc. Starting with the chest of the course on Monday.

1.Barbell bench press / flat dumbbell fly 

Superset – 4 Sets of 12-10 Reps of both exercises back to back

2.Incline Bench Press / Incline Dumbbell Fly

Superset – 4 Sets of 12-10 Reps of both exercises back to back

3.Chest Fly Machine

5 Sets of 15-12-12-10-8 Reps keep weight increase on each set

4.Flat Dumbbell Press

4 Sets of 15-12-10-8 Reps

5.Incline Dumbbell Press

4 sets of 15-12-10-8 reps

6.Dumbbell Pull-Over

3 Sets of 15-12 Reps

I will continue to tell you further in the intermediate workout plan. you keep following me.

TUESDAY – BACK

In our new workout plan, we will start again on Tuesday. We made our chest beforehand. It is a solid routine that covers the back from different angles. The back is a good muscle, so we give it a solid approach.
Be sure to stretch before exercising.

1.Lat Pull Down

4 Sets of 15-12-10-8 Reps

2.One Arm Row

6 Sets of 12 Reps each side

3. Reverse Grip Pull Down

4 Sets of 15-12-10-8 Reps

4.Bent-Over Row 

4 Sets of 15-12-10-8 Reps

5. Close Grip Pull Down

4 Sets of 15-12-10-8 Reps

6.Dead Lift

4 Sets of 15-12-10-8 Reps

I will continue to tell you further in the intermediate workout plan. you keep following me.

WEDNESDAY – BICEPS & TRICEPS

Alternate Bicep Curls            – 4 Sets of 15-12-10-8 Reps each side

Barbell Curls                          – 4 Sets of 15-12-10-8 Reps

Preacher Curls (Close Grip)   – 4 Sets of 15-12-10-8 Reps

Plate Curls                               – 4 Sets of 15-12 Reps

 

Cable Push-Down(Triceps)      – 4 Sets of 15-12-10-8 Reps

Overhead Extension                 -4 Sets of 15-12-10-8 Reps

Skull Crushers                        – 4 Sets of 15-12-10-8 Reps

Bench Dips                             – 3 Sets of 25 Reps

I will continue to tell you further in the intermediate workout plan. you keep following me

THURSDAY – SHOULDER

Wide shoulders make the body more attractive. shoulder Exercises are used to widen and strengthen the shoulders. These workouts have only one condition that they should be done with caution and properly. These exercises widen shoulders when done properly. Learn about some exercises that can help you make your shoulders strong, wide, and attractive.

Standing Barbell Press                      –  4 Sets of 15-12-10-8 Reps

Dumbbell Shoulder Press               – 4 Sets of 15-12-10-8 Reps

Front Raise                                       – 4 Sets of 15-12-10-8 Reps

Dumbbell Side Lateral                        – 4 Sets of 15-12-10-8 Reps

Bent-Over Fly                                     – 4 Sets of 15-12-10-8 Reps

Cable Face Pulls                               – 3 Sets of 25 Reps

Barbell Shrugs                                  – 6 Sets of 15-12 Reps

I will continue to tell you further in the intermediate workout plan. you keep following me

FRIDAY – LEG 

We will do leg exercises on Friday. Do not skip leg workouts. We have used a lot of machines in this workout.
Which some of you can’t do in your gym. There is no such machine in your gym. So you can replace that exercise with a different machine that has not been included in this workout. Eat carb before this workout. you will need energy.

Squats                                 – 6 Sets of 15-12 Reps

Leg Lunges                         – 6 Sets of 12 Reps each leg

Leg Extension Machine       – 3 Sets of 33 Reps

Lying Leg Curl                       -3 Sets of 33 Reps

Leg Press                             – 6 Sets of 15-12-10-8 Reps

Calve Press or Calve Raise  – 4 Sets of 40 Reps

 

In this article, I told you about the Intermediate Workout Plan-Muscle Gain. If you liked the Intermediate Workout Plan-Muscle Gain article, then share this post on social media like WhatsApp,  Facebook, Twitter, etc.

 

 


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