Week 6                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 Dumbbell Press
Incline Dumbbell Bench Press
2) Dips or Bench Dips
Dips  Bench Dips
0 x Failure          0 x ____
0 x Failure          0 x ____
0 x Failure          0 x ____
0 x Failure          0 x ____


 
Delts:
3) Seated Machine Press
(Universal Machine)
Seated Press on Universal Machine
4) Barbell Front Raises
Barbell Front Raises
 
Triceps:
5) Close Grip Smith Machine Press
Flat Close Grip Bench Press on Smith Machine
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Day 2
Back:
1) Pulldowns (underhand grip) (straight handle)
Lat pull handle
Front Lat Pulldown
 
2) Seated Cable Rows
w/chain handle Chain handle Seated Cable Row
 
Biceps:

3) Seated Dumbbell Curls

Seated Dumbbell Curl

optional
optional
optional

6) Ab Bench

Ab Bench

 
Traps:
4) Close Grip Smith
Machine Upright Rows
Close Grip Upright Row on Smith Machine

SUPER SET w/Lower-back
Lower-back:
5) Lower-back Machine
Lower-back Machine
Day 3
Legs:
1) Bodysmith Leg Press
Bodysmith Leg Press
sled = 0 lbs
2) Free Weight
Leg Extensions
Free Weight Leg Extensions

SUPER SET
w/Stiff Leg Deadlifts
   
3) Stiff Leg Deadlifts
Stiff Leg Deadlifts
4) Seated Calf Raises
Seated Calf Raises