Weight Training Program - Intermediate

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

ExerciseSetsReps
Barbell or Dumbbell Bench Press310 - 12
Flat Dumbbell Flyes310 - 12
Incline Barbell or Dumbbell Press310 - 12
Seated Military Press310 - 12
Side Lateral Dumbbell Raises310 - 12
Bent-over Dumbbell Flyes (Rear deltoid)310 - 12

Tuesday - Biceps, Triceps & Abs

ExerciseSetsReps
Barbell Curls3-410 - 12
Seated Alternate Dumbbell Curls3-410 - 12
Lying Dumbbell Tricep Extensions3-410 - 12
Narrow Grip Barbell Bench Press3-410 - 12
Hanging Leg Raises3-410 - 12
Crunches3-420

Wednesday - Legs

ExerciseSetsReps
Barbell Squats4 - 510 - 12
Leg Press4 - 510 - 12
Leg Extensions4 - 512 - 15
Leg Curls4 - 512 - 15

Thursday - Back & Calves

ExerciseSetsReps
20 Minutes Cardio
Wide Grip Lateral Pull Ups / Chins3 - 4As many as possible max 15
Bent Over Barbell Row3 - 410 - 12
Barbell Deadlift3 - 410 - 12
Standing Calf Raises3 - 412 - 15
Seated Calf Raises3 - 412 - 15

Friday - Cardio, Abs & Traps

ExerciseSetsReps
30 Minutes Cardio
Hanging Leg Raises3 - 415
Incline Sit-ups Knees Bent3 - 415
Dumbbell Shoulder Shrugs3 - 410 - 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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Weight Training Program - Intermediate < Workout Routines