Weight Training Program - Intermediate

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Weight Training Program - Intermediate

The following workout routine is a recommended for individuals with 3-4 months of weight-training experience.

Monday - Chest and Shoulders

Exercise	Sets	Reps
Barbell or Dumbbell Bench Press	3	10 - 12
Flat Dumbbell Flyes	3	10 - 12
Incline Barbell or Dumbbell Press	3	10 - 12
Seated Military Press	3	10 - 12
Side Lateral Dumbbell Raises	3	10 - 12
Bent-over Dumbbell Flyes (Rear deltoid)	3	10 - 12

Tuesday - Biceps, Triceps & Abs

Exercise	Sets	Reps
Barbell Curls	3-4	10 - 12
Seated Alternate Dumbbell Curls	3-4	10 - 12
Lying Dumbbell Tricep Extensions	3-4	10 - 12
Narrow Grip Barbell Bench Press	3-4	10 - 12
Hanging Leg Raises	3-4	10 - 12
Crunches	3-4	20

Wednesday - Legs

Exercise	Sets	Reps
Barbell Squats	4 - 5	10 - 12
Leg Press	4 - 5	10 - 12
Leg Extensions	4 - 5	12 - 15
Leg Curls	4 - 5	12 - 15

Thursday - Back & Calves

Exercise	Sets	Reps
20 Minutes Cardio
Wide Grip Lateral Pull Ups / Chins	3 - 4	As many as possible max 15
Bent Over Barbell Row	3 - 4	10 - 12
Barbell Deadlift	3 - 4	10 - 12
Standing Calf Raises	3 - 4	12 - 15
Seated Calf Raises	3 - 4	12 - 15

Friday - Cardio, Abs & Traps

Exercise	Sets	Reps
30 Minutes Cardio
Hanging Leg Raises	3 - 4	15
Incline Sit-ups Knees Bent	3 - 4	15
Dumbbell Shoulder Shrugs	3 - 4	10 - 12

Fitsense Sports

At Fitsense Sports, we stock a range of equipment to help you improve your training results, as well as plenty of information on the best way to organise your programme. We sell great quality, affordable heart rate monitors from leading manufacturers, and we can tell you everything you need to know in order to decide which monitor to buy. Take the time to browse our site and buy securely online, or call us on 01949 898 205 to speak to our customer service team.

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