October 18, 2018 12:56 am

Workout Routine for Men (Intermediate Level)

38
90 min
Day 1 (Chest / Shoulders / Triceps)
1
10, 10, 8
3
3 x max
4
3 x 8-10
6
Triceps Pushdown
Arms Triceps
3 x 10
7
4 x 12
8
15, 12, 8, 8
Day 2 (Back / Biceps)
1
3 x max
2
3 x 10
3
3 x 10
4
3 x 10
5
3 x 8-10
6
Barbell Curl
Arms Biceps
3 x 8-10
7
3 x 10
8
3 x 10
Day 3 (Legs)
1
Barbell Squat
Legs Quads
10, 10, 8, 8
2
Dumbbell Lunge
Legs Quads
3 x 8 each leg
3
Leg press
Legs Quads
3 x 12
4
Seated hamstring curls
Legs Hamstrings
3 x 15
5
Leg extensions
Legs Quads
3 x 15
6
10, 8, 8, 8, 6
7
5 x 15
Day 4 (Shoulders / Chest / Triceps)
1
10, 10, 8
2
3 x 10
3
3 x 10
4
10, 10, 8, 6
5
3 x 10
6
3 x 10
7
10, 10, 8, 8
8
3 x 12 each hand
Day 5 (Back / Biceps)
1
Seated Cable Rows
Back Middle back
4 x 10
2
Bent-over Row
Back Middle back
3 x 10
3
T-Bar Row
Back Middle back
3 x 10
4
3 x 8-10
5
4 x 8-10
6
3 x 10
7
3 x 10