Week 1     6 Week Workout    3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1
Chest:
1) Flat Barbell Bench Press
Flat Bench Press
2) Incline Dumbbell flyes
Incline Dumbbell Flyes
 
Delts:
3) Seated Barbell Press (in front)
Seated Barbell Press in Front
4) Dumbbell Side Raises
Dumbbell Side Raise
 
Triceps:
5) Pushdowns with EZ curl handle
EZ curl handle
Tricep Pushdown
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Intermediate Workout
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Day 2
Back:
1) Pulldowns (in front)
Lat pull bar
Front Lat Pulldown
2) Seated cable rows
with V-shaped handle
Seated Cable Row
 

Biceps:

Traps:

SUPER SET
4 & 5

3) Standing Barbell Curls
Barbell Curls
4) Barbell Shrugs
Barbell Shrugs
 

Lower-back:

Abs:

5) Hyper-extensions
Hyper-Extensions
0 x Failure       0 x ____
0 x Failure       0 x ____
0 x Failure       0 x ____
6) Double Crunches
Double Ab Crunch
0 x Failure       0 x ____
0 x Failure       0 x ____
0 x Failure       0 x ____
 
Day 3
Quads:
1) Leg Extensions
Leg Extensions
2) Leg Press
Leg Press
sled = 75 lbs
 

Hams:

Calves:
SUPER SET
3 & 4

3) Leg Curls
Leg Curls
4) Calf Raises on Leg Press
Calf Raises on Leg Press
sled = 75 lbs