Day 1
3 D
ays/
W
eek Custom Intermediate Workout
Chest:
1
Flat BB Press
Flat CBB Press
Flat Smith Press
Flat DB Press
Flat DB Flyes
Flat Universal Press
Incline BB Press
Incline CBB Press
Incline Smith Press
Low Incline Smith Press
Futron Incl. BB Press
Futron Incl. CBB Press
Incline DB Press
Incline DB Flyes
Incline Universal Press
Decline BB Press
Decline CBB Press
Decline Smith Press
Decline DB Press
Decline DB Flyes
Peck Deck
DB Pullovers
Cable Crossovers
Up Cable Crossovers
Dips
Bench Dips
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2
Flat BB Press
Flat CBB Press
Flat Smith Press
Flat DB Press
Flat DB Flyes
Flat Universal Press
Incline BB Press
Incline CBB Press
Incline Smith Press
Low Incline Smith Press
Futron Incl. BB Press
Futron Incl. CBB Press
Incline DB Press
Incline DB Flyes
Incl. Universal Press
Decline BB Press
Decline CBB Press
Decline Smith Press
Decline DB Press
Decline DB Flyes
Peck Deck
DB Pullovers
Cable Crossovers
Up Cable Crossovers
Dips
Bench Dips
-
Delts:
3
Seated DB Press
Front BB Press
Rear BB Press
Front Smith Press
Rear Smith Press
Universal Press
Universal Press
Universal Press
DB Side Raises
Cable Side Raises
1 Arm Cable Side Raises
DB Front Raises
BB Front Raises
Lying BB Front Raises
Cable Front Raises
Wide BB Upright Rows
Wide Smith Upright Rows
Standing DB Rear Raises
Seated DB Rear Raises
Reverse Pec Deck
-
4
Seated DB Press
Front BB Press
Rear BB Press
Front Smith Press
Rear Smith Press
Universal Press
Universal Press
Universal Press
DB Side Raises
Cable Side Raises
1 Arm Cable Side Raise
DB Front Raises
BB Front Raises
Lying BB Front Raises
Cable Front Raises
Wide BB Upright Rows
Wide Smith Upright Rows
Standing DB Rear Raises
Seated DB Rear Raises
Reverse Pec Deck
-
Triceps:
5
Close Grip BB Press
Close Grip Smith Press
Close Grip Decl. BB Press
Skull Crushers
DB Crossface
DB Kickbacks
Overhead Extensions
DB Overhead Extensions
Bench Dips
Dips
Pushdowns on Univ.
Pushdowns on Lat Pull
Pushdowns on CC
Cable Kickbacks
Overhead Extensions
1 Arm Overhead Extens.
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Day 2
Back:
1
Pulldowns
Pull-ups
Pull-up w/V handle
Seated Cable Rows
Bent Over Barbell Rows
Close Leverage Rows
Wide Leverage Rows
T-bar Rows w/V handle
T-bar Rows
One Arm T-bar Rows
Dumbbell Rows
1 Arm Cable Rows
Barbell Pulloves
Dumbbell Pullovers
Deadlifts
3/4 Deadlifts
Rack Pulls
-
2
Pulldowns
Pull-ups
Pull-up w/V handle
Seated Cable Rows
Bent Over Barbell Rows
Close Leverage Rows
Wide Leverage Rows
T-bar Rows w/V handle
T-bar Rows
One Arm T-bar Rows
Dumbbell Rows
1 Arm Cable Rows
Barbell Pulloves
Dumbbell Pullovers
Deadlifts
3/4 Deadlifts
Rack Pulls
-
Biceps:
3
Standing Barbell Curls
Standing EZ Bar Curls
Standing Dumbbell Curls
Seated Dumbbell Curls
Incline Dumbbell Curls
Barbell Preacher Curls
EZ Bar Preacher Curls
DB Preacher Curls
DB Concentration Curls
Cable Curls
Cable Curls
CC Curls - High
CC Curls - Low
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TheTrainingStationInc.com
Traps:
SUPER
SET
4 & 5
4
Dumbbell Shrugs
Barbell Shrugs
Smith Machine Shrugs
Universal Shrugs
Universal Shrugs
Close BB Upright Rows
Close Smith Upright Rows
Deadlifts
3/4 Deadlifts
Rack Pulls
-
5
Hyper-Extensions
ab/Back Machine
Deadlifts
3/4 Deadlifts
Rack Pulls
Good Morning
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Day 3
Legs:
1
Univ. Leg Extensions
Leg Extensions
FW Leg Extensions
Sissy Squats
Hack Squats
Leg Press
Trotter Leg Press
Bodysmith Leg Press
Vertical Leg Press
Barbell Squats
Smith Machine Squats
Front Hack Squats
1 Leg-Leg Press
1 Leg-Trotter Leg Press
Deadlifts
Barbell Lunges
Dumbbell Lunges
Smith Machine Lunges
-
2
Leg Press
Trotter Leg Press
Bodysmith Leg Press
Vertical Leg Press
Barbell Squats
Smith Machine Squats
Front Hack Squats
1 Leg-Leg Press
1 Leg-Trotter Leg Press
Deadlifts
Barbell Lunges
Dumbbell Lunges
Smith Machine Lunges
Univ. Leg Extensions
Leg Extensions
FW Leg Extensions
Sissy Squats
Hack Squats
-
SUPER
SET
3 & 4
3
Universal Leg Curls
Leg Curls
Free Weight Leg Curls
Standing Leg Curl
Stiff Leg Deadlifts
-
4
Calf Raises - LP
Calf Raises - TLP
Calf Raises - VLP
Universal Calf Raises
Smith Calf Raises
Standing Calf Raises
Seated Calf Raises
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