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
Incline Bench Press on Smith Machine
2) Cable Crossovers
Cable Crossover
 
Delts:
3) Seated Smith Machine Press
(in front)
Seated Front Press on Smith Machine
4) Barbell Upright Rows
(shoulder wide grip)
Barbell Upright Row
 
Triceps:
5) Seated Overhead Extensions
(EZ curl bar)
Overhead Tricep Extensions
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Day 2
Back:
1) Pulldowns
(V - shaped handle)
Front Lat Pulldown

2) Wide Grip
Leverage Row
Machine
Leverage Row Machine
 
Biceps:
3) Standing Dumbbell Curls
Standing Dumbbell Curls
optional
optional
optional
6) Sit Ups on Slant Board
Decline Sit Up
0 x Failure       0 x ____
0 x Failure       0 x ____
0 x Failure       0 x ____
 
Traps:
4) Dumbbell Shrugs
Dumbbell Shrugs
SUPER SET
w/Lower-back
Lower-back:
5) Lower-back
Machine
Lower-back Machine
Day 3
Legs:
1) Smith Machine Squats
Squats on Smith Machine
2) Free Weight Leg Extensions
Free Weight Leg Extensions
   
3) Free Weight Leg Curls
Free Weight Leg Curl
SUPER SET w/Calves
4) Calf Raises on Smith Machine
Standing Calf Raises on Smith Machine
TheTrainingStationInc.com - Intermediate Workout, Intermediate, WorkoutWeek 2                6 Week Intermediate Workout             3 days/weekTheTrainingStationInc.com - Intermediate Workout, Intermediate, Workout Intermediate Workout