Week 3 6 Week Intermediate Workout 3 days/week |
| Name: | 100% = Heaviest weight you can use safely & strictly for 2-3 reps. |
| Day 1 |
Chest: |
1)
Flat Dumbbell
Press  |
2)
Pec Deck  |
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Delts: |
3)
Seated Dumbbell
Press  |
4)
Cable Side
Raises  |
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Triceps: |
5)
Close Grip
Barbell Press  |
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| Day 2 |
Back: |
1)
Bent Over
Barbell Rows (overhand grip)  |
2)
Close Grip
Leverage Row
Machine  |
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Biceps: |
3)
Standing EZ bar Curls  all chrome bar = 20 lbs 
|
optional optional optional |
6) Hanging Knee Raises
|
0 x Failure 0 x ____ 0 x Failure 0 x ____ 0 x Failure 0 x ____ |
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Traps: |
4)
Close Grip Barbell Upright Rows  |
SUPER SET w/Lower-back |
Lower-back: | 5)
Hyper-extensions  |
0
x Failure 0 x ____ 0 x Failure 0 x ____ 0 x Failure 0 x ____ |
| Day 3 |
Legs: |
1)
Universal Leg Extensions 
|
2)
Hack Squats  sled = 0 lbs |
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| 3)
Stiff Leg
Deadlifts  |
SUPER SET w/Calves |
4)
Seated Calf
Raises  |