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WORKOUT PLAN
Home >>  Workout >> Men >> Intermediate Workout Program >> Muscle Gain
INTERMEDIATE WORKOUT PROGRAM - MUSCLE GAIN
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 + Triceps + Shoulders
                         Back + Biceps + Abs(Upper)
                         Off
                         Cardio + Legs + Abs(Lower)
                         Chest + Triceps + Shoulders
                         Back + Biceps + Abs(Upper)
                         Off
      MONDAY
  DB Bench Press
       3 sets
    10, 10, 8 reps
  Incline DB Press
  Dips - Chest Version
       3 sets
       3 sets
    10, 10, 10 reps
    Max
  Cable Front Raise
       3 sets
    12, 12, 12 reps
  DB Side Raise
       3 sets
    12, 10, 8 reps
  Treadmill - Running (Cardio)
      20 mins
  Barbell Curl  (Biceps)
       3 sets
  Incline DB Curl  (Biceps)
  Preacher Curl  (Biceps)
  Laying Skull Crusher  (Triceps)
  Triceps Pushdown  (Triceps)
  DB One-Arm Triceps Extension
       3 sets
       3 sets
       3 sets
       3 sets
       3 sets
  Wide Grip Lat Pulldown
       3 sets
  V-Grip Lat Pulldown
  Straight Arm Lat Pulldown
       3 sets
       3 sets
  Barbell Squat
       4 sets
  Leg Extension
  Leg Curl
       3 sets
       3 sets
  V-Crunches (Lower Abs)
       3 sets
  Leg Raise (Lower Abs)
       3 sets
       3 sets
  • Muscle Gain
  • Fat Loss
  • Muscle Gain
  • Fat Loss
  • Muscle Gain
    12, 10, 8 reps
    12, 10, 8 reps
    12, 10, 8 reps
  Dumbbell Shrugs
       3 sets
   Chest + Triceps + Shoulders
     TUESDAY
     Back + Biceps + Abs(Upper)
    10, 8, 6 reps
    10, 8, 6 reps
    Max
    12, 10, 8 reps
    12, 10, 8 reps
    12, 10, 10 reps
    12, 10, 10 reps
    THURSDAY
     Cardio + Legs + Abs(Lower)
  Decline Crunches  (Upper Abs)
       3 sets
    20 to 25 reps
  Plank  (Abs)
       2 sets
    60, 90 secs
  DB Lunges
  Leg Press
    10, 10, 8,8 reps
    8, 8, 8 reps
    10, 8, 6 reps
    15, 15, 12 reps
    15, 15, 12 reps
    25, 20, 20 reps
    20, 18, 15 reps
       3 sets
      FRIDAY
   Chest + Triceps + Shoulders
  Barbell Bench Press
       4 sets
    10, 8, 8, 6 reps
  DB Flyes
  Cable Crossovers
  Closs Grip Bench Press (Tri)
  DB Overhead Extensions (Tri)
  DB Kickback
  Seated DB Press (Shoulders)
  Rear Delt DB Flyes (Shoulders)
       3 sets
       3 sets
       4 sets
       3 sets
       3 sets
       4 sets
       3 sets
    10, 10, 10 reps
    12, 10, 10 reps
    10, 8, 8, 6 reps
    10, 10, 8 reps
    12, 10, 10 reps
    10, 8, 8, 6 reps
    12, 12, 12 reps
    SATURDAY
     Back + Biceps + Abs(Upper)
  Seated Row
       4 sets
    12, 10, 8, 6 reps
  DB Row
  Laying T-Bar Row
  Cable Upright
  Cable Curl (Biceps)
  Hammer Curl (Biceps)
  DB Concentration Curl (Biceps)
  Cable Crunches (Upper Abs)
  Stability Ball Crunch (Upper Abs)
       3 sets
       3 sets
       3 sets
       4 sets
       3 sets
       3 sets
       3 sets
       3 sets
    10, 10, 8 reps
    10, 10, 10 reps
    10, 10, 10 reps
    12, 10, 8, 6 reps
    10, 10, 10 reps
    10, 10, 10 reps
    20, 20, 20 reps
    Max
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    Workout Plan
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