Day 1 |
3 Days/Week Custom Intermediate Workout |
Chest: |
1
|
20%
x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure |
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____ |
2
|
100% x Failure
80% x Failure
60% x Failure
40% x Failure |
____
x ____
____ x ____
____ x ____
____ x ____ |
Delts: |
3
|
40% x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure |
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____ |
4
|
100%
x Failure
80% x Failure
60% x Failure
40% x Failure |
____ x ____
____ x ____
____ x ____
____ x ____ |
Triceps: |
5
|
100% x Failure
80% x Failure
60% x Failure
40% x Failure |
____ x ____
____ x ____
____ x ____
____ x ____ |
|
Day 2 |
Back: |
1
|
20%
x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure |
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____ |
2
|
100%
x Failure
80% x Failure
60%
x Failure
40% x Failure |
____
x ____
____ x ____
____ x ____
____ x ____ |
Biceps: |
3
|
40% x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure |
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____ |
|
|
4
|
100% x Failure
80% x Failure
60% x Failure
40% x Failure |
____ x ____
____ x ____
____ x ____
____ x ____ |
5
|
0 x Failure
0 x Failure
0 x Failure
0 x Failure |
0 x ____
0 x ____
0 x ____
0 x ____ |
Day 3 |
Legs: |
1
|
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure |
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____ |
2
|
40% x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure |
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____ |
|
3
|
100% x Failure
80% x Failure
60% x Failure
40% x Failure |
____ x ____
____ x ____
____ x ____
____ x ____ |
4
|
100% x Failure
80% x Failure
60% x Failure
40% x Failure |
____ x ____
____ x ____
____ x ____
____ x ____ |