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Home Workouts Mens Exercises IG Muscle > Exercises > Intermediate Workout

Intermediate Workout

Exellent if short on time

Monday: Chest/Triceps/Shoulders

Dumbbell presses on flat bench 2 sets 8-10 reps
Dumbbell presses on incline bench 2 sets 10-12 reps
Standing barbell military presses 2 sets 10-12 reps
Cable crossover flies (focus on contraction) 2 sets 12-15 reps
Standing barbell military presses 2 sets 10-12 reps
Lateral dumbbell deltoid raises 2sets 12-15 reps
Dips 2 sets 10-12 reps
Skullcrushers with EZ-bar 2 sets 10-12 reps
Tricep V-bar pushdowns 2 sets 10-12 reps

Tuesday: Rest

Wednesday: Back/Biceps/Forearms/Abs

Deadlifts 3 sets 10-12 reps
Reverse-grip lat pulls 2 sets 10-12 reps
Dumbbell rows 2 sets 10-12 reps
Chins 2 sets 10-12 reps
Preacher curls with EZ-bar 2 sets 10-12 reps
Standing alternating dumbbell bicep curls 2 sets 10-12 reps
Seated dumbbell hammer curls 2 sets 8-10 reps
Reverse bicep curls with straight bar 2 sets 12-15 reps
Ab-machine of choice (Nautilus recommended) 2 sets 10-12 reps
Crunches 3 sets Unlimited reps

Thursday: Rest

Friday: Legs

Squats 3 sets 10-12 reps
Leg presses (plate-loaded machine) 2 sets 8-10 reps
Leg extension machine 2 sets 10-12 reps
Seated hamstring curls 2 sets 10-12 reps
Face-down hamstring curls 2 set 10-12 reps
Standing calf presses 3 sets 8-10 reps
Donkey calf presses 2 sets 10-12 reps
Lying calf presses 2 sets 10-12 reps

Weekend: Rest

By I & G Muscle

 

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