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:
1) Incline Barbell Press
Incline Bench Press
2) Flat Dumbbell Flyes
Flat Dumbbell Flyes
 
Delts:
3) Smith Machine Upright Rows
(shoulder wide grip)
Close Grip Upright Row on Smith Machine
4) Dumbbell Side
Raises
Dumbbell Side Raise
 
Triceps:

5) Pushdowns (Rope handle)
Rope handleTricep Pushdown

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Day 2
Back:
1) Seated Cable Rows
(V - shaped handle)
Seated Cable Row
 
2) Dumbbell Rows
Dumbbell Rows
 
Biceps:
3) Standing Cable Curls
(EZ curl handle)
EZ curl handle
Cable Curls
optional
optional
optional

6) Ball Crunches

Ball Crunches

0 x Failure          0 x ____
0 x Failure          0 x ____
0 x Failure          0 x ____
 
Traps:

SUPER SET
4 & 5
4) Smith Machine Shrugs
Shrugs on Smith Machine
Lower-back:
5) Lower-back
Machine
Lower-back Machine
Day 3
Legs:
1) "Trotter" Leg Press
Leg Press
sled = 125 lbs
2) Front Hack Squats
(face it like footbal sled)
Toes on floor
Front Hack Squats
 
SUPER SET
3 & 4
3) Standing Single Leg Curl
Standing One Leg - Leg Curl
4) Calf Raises on Trotter Leg Press
Calf Raises on Leg Press
sled = 125 lbs