Week 4 6 Week Intermediate Workout 3 days/week |
| Name: | 100% = Heaviest weight you can use safely & strictly for 2-3 reps. |
| Day 1 |
Chest:
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1)
Incline Barbell Press  |
2)
Flat Dumbbell Flyes  |
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Delts:
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3)
Smith Machine Upright Rows (shoulder wide grip)  |
4)
Dumbbell Side Raises  |
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Triceps:
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5)
Pushdowns (Rope handle) |
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| Day 2 |
Back:
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1)
Seated Cable Rows
(V - shaped handle)  |
2)
Dumbbell Rows
 |
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Biceps:
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3)
Standing Cable Curls
(EZ curl handle)   |
optional
optional optional |
6) Ball Crunches
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0 x Failure 0 x ____ 0 x Failure 0 x ____ 0 x Failure 0 x ____ |
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Traps:
SUPER SET 4 & 5 |
4)
Smith Machine Shrugs  |
Lower-back:
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5)
Lower-back
Machine 
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| Day 3 |
Legs:
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1)
"Trotter" Leg Press
 sled = 125 lbs |
2)
Front Hack Squats
(face it like footbal sled) Toes on floor  |
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SUPER SET 3 & 4 |
3)
Standing Single Leg Curl
 |
4)
Calf Raises on Trotter Leg Press
 sled = 125 lbs |