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Home » Workout Routines » Intermediate Muscle Building Workout |
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WORKOUT ROUTINES DATABASE
WORKOUTS TO HELP YOU REACH YOUR MUSCLE & FITNESS GOALS.
Intermediate Muscle Building Workout
Workout Summary:
| Training Level: | Intermediate | |
| Main Goal: | Build Muscle | |
| Days Per Week: | 5 | |
| Workout Type: | Split | |
| Designed By: | Damien Mase |
Description of Workout:
Shock your muscle into growth by rotating this workout with your current routine. This workout hits each major muscle group twice per week. Monday is chest/triceps/shoulders, Tuesday is back/biceps, Wednesday heavy leg routine, Thursday is chest/triceps/shoulders and Friday is back/biceps. This workout is ideal for people stuck on a plateau. The change in routine will shock your muscles and when you change back to your original program your muscles will be shocked again.
| Monday - Chest/Triceps/Shoulders | ||
| Chest |
||
| Exercise | Sets | Reps |
| Dumbbell Bench Press | 3 | 10, 10, 8 (adding weight) |
| Incline Dumbbell Bench Press | 3 | 10 |
| Chest Dip | 3 | MAX |
| Triceps | ||
| Exercise | Sets | Reps |
| Lying Tricep Extension | 3 | 8-10 |
| One Arm Dumbbell Extension | 3 | 10 |
| Tricep Extension | 3 | 10 |
| Shoulders |
||
| Barbell Front Raise | 4 | 12 |
| Dumbbell Lateral Raise | 4 | 15, 12, 8, 8 (adding weight) |
| Workout Notes: |
||
| None. | ||
| Tuesday - Back and Biceps | ||
| Back |
||
| Exercise | Sets | Reps |
| Wide Grip Pull Up | 3 | MAX |
| Lat Pull Down | 3 | 10 |
| Straight Arm Lat Pull Down | 3 | 10 |
| Machine Reverse Fly | 3 | 10 |
| Upright Row | 3 | 8-10 |
| Biceps | ||
| Exercise | Sets | Reps |
| Standing Barbell Curl | 3 | 8-10 |
| Preacher Curl | 3 | 10 |
| Incline Dumbbell Curl | 3 | 10 |
| Workout Notes: |
||
| None. | ||
| Wednesday - Legs | ||
| Quads/Hams/Glutes |
||
| Exercise | Sets | Reps |
| Squat | 4 | 10,10,8,8 |
| Dumbbell Lunge | 3 | 8 on each leg |
| 45 Degree Leg Press | 3 | 12 |
| Leg Curl | 3 | 15 |
| Leg Extension | 3 | 15 |
| Calves | ||
| Exercise | Sets | Reps |
| Standing Calf Raise | 5 | 10,8,8,8,6 (heavy) |
| Seated calf Raise | 5 | 15 (light) |
| Workout Notes: |
||
| None. | ||
| Thursday: Chest/Triceps/Shoulders | ||
| Chest |
||
| Exercise | Sets | Reps |
| Barbell Bench Press | 4 | 10, 10, 8, 6 |
| Dumbbell Flys | 3 | 10 |
| Cable Crossovers | 3 | 10 |
| Triceps | ||
| Exercise | Sets | Reps |
| Close Grip Bench Press | 4 | 10, 10, 8, 6 |
| Lying Dumbbell Extension | 3 | 10 |
| Tricep Kickback | 3 | 10 |
| Shoulders |
||
| Seated Dumbbell Press | 3 | 10, 10, 8, 8 |
| One Arm Cable Lateral Raise | 3 | 12 |
| Workout Notes: |
||
| Every second week superset bench press and dumbbell flys. Crossovers: Ultra slow rep timing with 2 second pause and squeeze at the top of the movement. |
||
| Friday - Back and Biceps | ||
| Back |
||
| Exercise | Sets | Reps |
| Seated Row | 4 | 10 |
| Bent Over Barbell Row | 3 | 10 |
| Bent Over Row | 3 | 12 |
| Smith Machine Upright Row | 3 | 8-10 |
| Biceps | ||
| Exercise | Sets | Reps |
| Cable Curl | 4 | 8-10 |
| Concentration Curl | 3 | 10 |
| Reverse Barbell Curl | 3 | 10 |
| Workout Notes: |
||
| None. | ||
WEEKEND - REST AND RECOVER
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