Intermediate workout Guide

This intermediate workout guide is for all those guys, who engage themselves in some form of exercises at-least 3 times a week. It is for those who have few basic idea about different workouts in the gym and don’t know the sequence of execution. Please follow thisĀ nutrition plan from our website along with this workout guide in order to be effective.

Exercises Chart

DaysExercises
MondayBack & Biceps
TuesdayChest & Triceps & cardio
WednesdayRest
ThursdayBiceps & Upper Abs & cardio
FridayShoulders & Triceps
SaturdayLegs & Chest & Lower Abs
SundayRest

Monday (Back & Biceps)

TypeSetsRepetitions
Wide Grip Lat Pull down3 Sets15, 12, 10 Reps
Seated Bench cable Row3 Sets15, 12, 10 Reps
T-Bar Row3 Sets15, 12, 10 Reps
EZ Barbell curl3 Sets15, 12, 10 Reps
Dumbbell Concentration Curl2 Sets 15,12, 10 Reps
Hammer dumbbell Curl3 Sets15, 12, 10 Reps
Spider curl3 Sets15, 12, 10 Reps

Tuesday (Chest & Triceps & cardio )

Exercise TypeNo of SetsRepetitions
Flat Bench Press3 Sets 15, 12, 10 Reps
Inclined Bench DB Press3 Sets 15, 12, 10 Reps
Declined Bench DB Press3 Sets 15, 12, 10 Reps
Flat Bench Dumbbell Flyes3 Sets 15, 12, 10 Reps
Machine pec Flyes3 Sets 15, 12, 10 Reps
Overhead Triceps Extension3 Sets 15, 12, 10 Reps
Triceps kickback3 Sets 15, 12, 10 Reps
Cardio1 set15 mins

Thursday (Biceps & Upper Abs & Cardio)

TypeSetsRepetitions
Zottman curl3 Sets15, 12, 10 Reps
Inclined Dumbbell curl3 Sets15, 12, 10 Reps
Biceps Cable curl3 Sets15, 12, 10 Reps
Declined crunches3 Sets15, 12, 10 Reps
Toe touch crunches3 Sets 15,12, 10 Reps
Plank3 Sets15, 12, 10 Reps
Cardio1 Set15 Mins

Friday (Shoulders & Triceps)

TypeSetsRepetition/Minutes
DB shoulder Press3 Sets15, 12, 10 Reps
Dumbbell Side Raise3 Sets15, 12, 10 Reps
Dumbbell Front Raise3 Sets15, 12, 10 Reps
Triceps pulley pushdown3 Sets15, 12, 10 Reps
Lying skull crusher3 Sets15, 12, 10 Reps
Barbell Shrug3 Sets15, 12, 10 Reps
One Arm triceps dumbbell extension3 Sets15, 12, 10 Reps

Saturday ( Chest & Legs & Lower Abs)

TypeSetsRepetition
Leg Press3 Sets20, 15, 12
Leg Extension3 Sets20, 15, 12
Leg Curl3 Sets20, 15, 12
Squats3 Sets20, 15, 12
Cable Flyes3 Sets 15, 12, 10
Declined Dumbbell press3 Sets 15, 12, 10
Reverse Crunches3 Sets 15, 12, 10
Hanging leg raises3 Sets 15, 12, 10