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
Flat Bench Press on Smith Machine
2) Incline Dumbbell Flyes
Incline Dumbbell Flyes
 
Delts:
3) Seated Smith Machine Press
(behind the neck)
Behing the Neck Press on Smith Machine
4) Dumbbell Front Raises
Dumbbell Front Raise
 
Triceps:
5) Overhead Extensions
(rope handle)
Cable Overhead Tricep ExtensionRope handle
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Day 2
Back:
1) Wide Grip Leverage Row
Machine
Leverage Row Machine
 
2) Pulldowns (in front)
Pulldown handle  handle
Front Lat Pulldown
 
Biceps:
3) Preacher Bench Curls
(w/EZ curl bar)
EZ curl bar
Preacher Curl
optional
optional
optional

6) Ab Machine

Ab Machine

 
Traps:
4) Dumbbell Shrugs
Dumbbell Shrugs
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) Leg Extensions
Leg Extensions
2) Barbell Squats
Free Weight Squats
   
3) Universal Leg Curls
Leg Curls on Universal Machine
SUPER SET w/Calves
4) Standing Calf Raises
(Universal Machine)
Standing Calf Raise on Universal Machine