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USN Advice:
Workout Routines - Intermediate
« back
to workout routines
This workout routine
is recommended for individuals with 3-4 months of weight-training
experience.
| Monday - Chest
and Shoulders |
| Exercise |
Sets |
Reps |
|
Barbell or Dumbbell Bench Press |
3 |
10-12 |
|
Flat Dumbbell Flyes |
3 |
10-12 |
|
Incline Barbell or Dumbbell Press |
3 |
10-12 |
| Seated Military Press |
3 |
10-12 |
|
Side Lateral Dumbbell Raises |
3 |
10-12 |
|
Bent-over Dumbbell Flyes |
3 |
10-12 |
| Tuesday - Biceps,
Triceps and Abs |
| Exercise |
Sets |
Reps |
|
Barbell Curls |
3-4 |
10-12 |
|
Seated Alternate Dumbbell Curls |
3 - 4 |
10-12 |
| Lying Dumbbell Tricep Extensions |
3 - 4 |
10-12 |
| Narrow Grip Barbell Bench Press |
3 - 4 |
10-12 |
|
Hanging Leg Raises |
3 - 4 |
10-12 |
|
Crunches |
3 - 4 |
20 |
| Wednesday - Legs |
| Exercise |
Sets |
Reps |
|
Barbell Squats |
4-5 |
10-12 |
|
Leg Press |
4-5 |
10-12 |
|
Leg Extensions |
4-5 |
12 - 15 |
|
Leg Curls |
4-5 |
12 - 15 |
| Thursday - Back
and Calves |
| Exercise |
Sets |
Reps |
| 20 Minutes Cardio |
20 Minutes Cardio |
20 Minutes Cardio |
|
Wide Grip Lateral Pull Ups / Chins |
3-4
|
As many as possible max 15 |
|
Bent Over Barbell Row |
3-4
|
10-12 |
|
Barbell Deadlift |
3-4
|
10-12 |
|
Standing Calf Raises |
3-4
|
12 - 15 |
|
Seated Calf Raises |
3-4
|
12 - 15 |
| Friday - Cardio,
Abs and Traps |
| Exercise |
Sets |
Reps |
| 30 Minutes Cardio |
30 Minutes Cardio |
30 Minutes Cardio |
|
Hanging Leg Raises |
3-4 |
15 |
| Incline Sit-Ups Knees Bent |
3-4 |
15 |
|
Dumbbell Shoulder Shrugs |
3-4 |
10-12 |
|
|
|
