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WORKOUT PLAN
Home >> Workout >> Men >> Intermediate Workout Program >> Fat Loss
INTERMEDIATE WORKOUT PROGRAM - FAT LOSS
Shock your muscle into growth by rotating this workout with your current routine. This workout hits each major muscle group twice per week. Monday is chest/triceps/shoulders, Tuesday is back/biceps, Wednesday heavy leg routine, Thursday is chest/triceps/shoulders and Friday is back/biceps. This workout is ideal for people stuck on a plateau. The change in routine will shock your muscles and when you change back to your original program your muscles will be shocked again. Following are the 6 weeks intermediate workout program:-
DAYS EXERCISES
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Chest + Shoulders
Back
Cardio + Abs
Arms
Legs
Cardio + Abs
Off
MONDAY
DB Bench Press
4 sets
15,12,12,15 reps
Incline DB Press
Dips - Chest Version
3 sets
3 sets
15, 12, 12 reps
Max
Cable Crossovers
3 sets
15, 15, 12 reps
Smith Machine Press (Shoulders)
3 sets
15, 12, 12 reps
Treadmill - Running (Cardio)
30 mins
Dumbbell Shrugs (Upper Back)
3 sets
Barbell Deadlift (Lower Back)
Hyper Extension (Lower Back)
DB Side Raise (Shoulders)
Cable Front Raise (Shoulders
Rear Delt DB Fyes (Shoulders)
3 sets
3 sets
3 sets
3 sets
3 sets
Pullups
3 sets
Wide Grip Lat Pulldown
Seated Cable Row
3 sets
3 sets
Barbell Squat
Leg Extension
Leg Curl
V-Crunches (Lower Abs)
3 sets
Leg Raise (Lower Abs)
3 sets
3 sets
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- Muscle Gain
- Fat Loss
- Muscle Gain
- Fat Loss
- Muscle Gain
15, 12, 12 reps
15, 15, 12 reps
15, 15, 12 reps
Staright Arm Lat Pulldown
3 sets
Chest + Shoulders
TUESDAY
Back
Max
15, 12, 12 reps
15, 12, 12 reps
15, 15, 15 reps
15,12, 12 reps
12, 10, 10 reps
15, 15, 15 reps
THURSDAY
Legs
DB Lunges
Leg Press
25, 20, 20 reps
25 reps
25, 20, 20 reps
25, 20, 20 reps
3 sets
FRIDAY
Arms
4 sets
12,10,10,12 reps
Plank
Triceps Pushdown (Triceps)
DB Overhead Extensions (Triceps)
DB Kickback (Triceps)
3 sets
3 sets
3 sets
3 sets
3 sets
3 sets
3 sets
15, 12, 12 reps
12, 12, 12 reps
12, 12, 12 reps
15, 12. 12 reps
15, 12, 12 reps
12, 12, 12 reps
Max
SATURDAY
Cardio + Abs
4 sets
15,12,10,12 reps
Cable Curl (Biceps)
Hammer Curl (Biceps)
DB Concentration Curl (Biceps)
2 sets
3 sets
3 sets
3 sets
3 sets
12, 12, 12 reps
12reps eachside
15, 15, 12 reps
15, 12, 12 reps
15, 12, 12 reps
SAME as WEDNESDAY
WEDNESDAY
Cardio + Abs
Decline Crunches (Upper Abs)
Stability Ball Crunches (Upper Abs)
3 sets
60, 75, 90 secs
Barbell Curl (Biceps)
Bench Dips (Triceps)
Palm-Up Barbell Wrist Curl (Forearms)
20, 15 reps
Calf Raise on Leg Press Machine
Seated Calf Raise
3 sets
3 sets
15, 12, 12 reps
Workout Plan
Beginner -Men
Beginner -Women
Intermediate-Men
Intermediate-Women
Advance-Men
Advance-Women
MEN
Calves
WOMEN
Beginner
- Fat Shed
Intermediate
- Fat Loss & Tonning
Advance
- Define & Strength
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