Week 5 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 Smith Machine Press  |
2)
Incline Dumbbell Flyes
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Delts:
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3)
Seated Smith Machine Press
(behind the neck)  |
4)
Dumbbell Front Raises
 |
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Triceps:
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5)
Overhead Extensions
(rope handle)   |
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| Day 2 |
Back: |
1)
Wide Grip Leverage Row Machine  |
2)
Pulldowns (in front)
 handle |
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Biceps:
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3)
Preacher Bench Curls
(w/EZ curl bar)   |
optional
optional optional |
6) Ab Machine
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Traps:
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Lower-back:
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5) Hyper-extensions
 |
0 x Failure 0 x ____ 0 x Failure 0 x ____ 0 x Failure 0 x ____ |
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Day 3
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Legs:
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1) Leg Extensions
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2) Barbell Squats
 |
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4)
Standing Calf Raises
(Universal Machine)  |
