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
Flat Dumbbell Bench Press
2) Pec Deck
Pec Deck/Butteryfly Machine
 
Delts:
3) Seated Dumbbell Press
Seated Dumbbell Shoulder Press
4) Cable Side Raises
Cable Side Raises
 
Triceps:
5) Close Grip Barbell Press
Flat Bench Press
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Day 2
Back:
1) Bent Over Barbell Rows
(overhand grip)
Bent Over Barbell Rows
 
2) Close Grip Leverage Row Machine
Leverage Row Machine
 
Biceps:
3) Standing EZ bar Curls
EZ curl bar
all chrome bar = 20 lbs
Standing Curls with EZ curl bar
optional
optional
optional
6) Hanging Knee Raises

Hanging Knee Raises

0 x Failure       0 x ____
0 x Failure       0 x ____
0 x Failure       0 x ____
 
Traps:
4) Close Grip Barbell
Upright Rows
Close Grip Barbell Upright Rows

SUPER SET w/Lower-back
Lower-back:
5) Hyper-extensions
Hyper-Extensions
0 x Failure       0 x ____
0 x Failure       0 x ____
0 x Failure       0 x ____
Day 3
Legs:
1) Universal Leg Extensions
Leg Extensions on Universal Machine
2) Hack Squats
Hack Squats
sled = 0 lbs
   
3) Stiff Leg Deadlifts
Stiff Leg Deadlifts

SUPER SET w/Calves
4) Seated Calf Raises
Seated Calf Raises