Intermediate Workout Plan-Muscle Gain

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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 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

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 workouts 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

 

 


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