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by The Fitsense Team Fitness Articles

fitness & training articles



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
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

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
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
30 Minutes Cardio
Hanging Leg Raises

3 - 4

15
Incline Sit-ups Knees Bent

3 - 4

15

Dumbbell Shoulder Shrugs

3 - 4

10 - 12
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