Week 2 6 Week Intermediate Workout 3 days/week |
| Name: | 100% = Heaviest weight you can use safely & strictly for 2-3 reps. |
| Day 1 |
Chest: |
1)
Incline Smith
Machine Press  |
2)
Cable Crossovers  |
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Delts: |
3)
Seated Smith
Machine Press (in front)  |
4)
Barbell Upright
Rows (shoulder wide grip)  |
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Triceps: |
5)
Seated Overhead Extensions (EZ curl bar)  |
 Intermediate Workout Copyright © TheTrainingStationInc.com |
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| Day 2 |
Back: |
1)
Pulldowns (V - shaped handle)  |
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2)
Wide Grip Leverage Row Machine  |
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Biceps: |
3)
Standing Dumbbell
Curls  |
optional optional optional |
6) Sit Ups on Slant Board  |
0 x Failure 0 x ____ 0 x Failure 0 x ____ 0 x Failure 0 x ____ |
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Traps: |
Lower-back: |
5)
Lower-back Machine  |
| Day 3 |
Legs: |
1)
Smith Machine Squats  |
2)
Free Weight
Leg Extensions  |
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| 4)
Calf Raises on
Smith Machine  |
 Week 2 6 Week Intermediate Workout 3 days/week Intermediate Workout |