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Intermediateroutinegirls PDF

This 6-day workout routine aims to help the individual gain muscle mass. Each day focuses on different muscle groups and includes 3-4 exercises per group with 3 sets of 8-12 reps. Rest times between sets range from 60-90 seconds. Exercises are listed for each day along with sets, reps, rest time and instructions. The routine also includes tips for different rep speeds and overall instructions to warm up, stretch, and perform warmup sets before strength training exercises.

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Shar Heard
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127 views3 pages

Intermediateroutinegirls PDF

This 6-day workout routine aims to help the individual gain muscle mass. Each day focuses on different muscle groups and includes 3-4 exercises per group with 3 sets of 8-12 reps. Rest times between sets range from 60-90 seconds. Exercises are listed for each day along with sets, reps, rest time and instructions. The routine also includes tips for different rep speeds and overall instructions to warm up, stretch, and perform warmup sets before strength training exercises.

Uploaded by

Shar Heard
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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NAME: _____________________________ GOAL: _______________

Muscle Gain WEIGHT: __________ lbs.

Rest Rep. Additional


Day Workgroup Exercise Sets Reps
time speed instructions

Triceps
Lying Tricep Extension 3 8-10 60 sec. Normal
Dumbell Kickbacks 3 10 60 sec. Slow
Tricep Extension with Rope 3 10 60 sec. Normal
Day 1 Shoulders Barbell Front Raise 4 12 60 sec. Normal
Dumbell Side Lateral Raise 4 15 60 sec. Normal
Abs Ablab Intermediate Week 1

Back Wide Grip Pullup 3 Failure 60 sec. Normal


Lat Pulldown 3 10 60 sec. Normal
Straight Arm Lat Pulldown 3 10 60 sec. Normal
Machine Reverse Fly 3 10 60 sec. Normal
Upright Rows 3 10 60 sec. Normal
Biceps Standing Barbell Curl 3 10 60 sec. Normal
Day 2 Preacher Curl 3 10 60 sec. Normal
Standing Dumbell Curl 3 10 60 sec. Normal
Abs Ablab Intermediate Week 1

Quads/ Squats 4 8-10 90 sec. Normal


Glutes/ Dumbell Lunges 3 8/Leg 90 sec. Normal
Hamstrings Leg Press- 45 degree 3 12 60 sec. Normal
Lying Leg Curls 3 15 60 sec. Normal
Leg Extensions 3 15 90 sec. Normal
Standing Calf Raise 5 25 60 sec. Normal
Day 3 Seated Calf Raise 5 25 60 sec. Normal
Triceps
Close Grip Bench Press 4 8-10 60 sec. Normal
Skullcrushers Extensions 3 10 60 sec. Normal
Tricep Kickback 3 10 60 sec. Slow
Day 4 Shoulders Seated Dumbell Press 4 12 90 sec. Normal
One Arm Cable Lateral Raise 3 12 60 sec. Normal
Abs Ablab Intermediate Week 1

Back Seated Row 4 10 60 sec. Normal


Bent Over Barbell Row 3 10 60 sec. Normal
One Arm Dumbell Row 3 10 60 sec. Normal
Upright Row on Smith Machine 3 10 60 sec. Normal
Biceps Cable Curl 4 10 60 sec. Normal
Concentration Curl 3 10 60 sec. Slow
Day 5 Reverse Barbell Curl 3 10 60 sec. Normal
Abs
Ablab Intermediate Week 1

Quads/ Squats 4 8-10 90 sec. Normal


Glutes/ Dumbell Lunges 3 8/Leg 90 sec. Normal
Hamstrings Leg Press- 45 degree 3 12 60 sec. Normal
Lying Leg Curls 3 15 60 sec. Normal
Leg Extensions 3 15 90 sec. Normal
Standing Calf Raise 5 25 60 sec. Normal
Day 6 Seated Calf Raise 5 25 60 sec. Normal

Day 7
TIPS
Fast rep speed: 1 second total. 0.5 up, 0.5 down

Normal rep speed: 3 seconds totsl. 1 sec up, 1 sec down, 1 sec hold at the top

Slow rep speed: 6 seconds total. 2 sec up, 2 sec down, 2 sec hold on top

INSTRUCTIONS
The routine I have made for you will help you lose the unecessary fat and get leaner.

Again you have to warm up for 5 minutes on any cardio machine and then stretch for 5 to 10 minutes before
workout. After that do 2 to 3 warm up sets of the first exercise for the day; use lower weight in the warm up sets.

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