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Mens Intermediate Workout
Intermediate Week 1 Day Body Part Exercise Sets Reps Weight Rest Speed Notes
Day 1 Chest Machine Chest Press 3 12 60 2 Sec up 4 Sec down 2 Sec pause
Day 1 Chest Machine Chest Press 3 12 60 2 Sec up 4 Sec down 2 Sec pause
Day 1 Shoulders Dumbbell Shoulder Press Standing 3 12 60 2 Sec up 4 Sec down 2 Sec pause
Day 1 Shoulders Dumbbell Shoulder Lateral Raise 3 12 60 2 Sec up 4 Sec down 2 Sec pause
Day 1 Triceps Dumbbell Skull Crushers On The Ball 3 12 60 2 Sec up 4 Sec down 2 Sec pause
Day 2 Back Seated Cable Rows 3 12 60 2 Sec up 4 Sec down 2 Sec pause
Day 2 Back Cable Lat Pull Down 3 12 60 2 Sec up 4 Sec down 2 Sec pause
Day 2 Biceps Standing Hammer Dumbbell Curl 3 12 60 2 Sec up 4 Sec down 2 Sec pause
Day 2 Core/Abs Forearm Bridge On Ball 3 60 Seconds 60 Hold Constant
Day 2 Core/Abs Ball Hip Ups 3 12 60 2 Sec up 4 Sec down 2 Sec pause
Day 3 Legs Leg Press Plate Loaded 3 12 60 2 Sec up 4 Sec down 2 Sec pause
Day 3 Legs Leg Extension 3 12 60 2 Sec up 4 Sec down 2 Sec pause
Day 3 Legs Ball Hip Up With Leg Curl 3 12 60 2 Sec up 4 Sec down 2 Sec pause
Day 3 Legs Seated Calf Raise Machine 3 12 60 2 Sec up 4 Sec down 2 Sec pause
Mens Intermediate Workout
Intermediate Week 2 Day Body Part Exercise Sets Reps Weight Rest Speed Notes
Day 1 Chest Smith Machine Bench Press 4 15 60 2 Sec up 4 Sec down 2 Sec pause
Day 1 Chest Push Ups 4 15 60 2 Sec up 4 Sec down 2 Sec pause
Day 1 triceps Barbell Skull Crusher 4 15 60 2 Sec up 4 Sec down 2 Sec pause
Day 1 Triceps Cable Triceps Press Down 4 15 60 2 Sec up 4 Sec down 2 Sec pause
Day 1 Back 1 Arm Dumbbell Row 4 15 Each Side 60 2 Sec up 4 Sec down 2 Sec pause
Day 2 Back Cable Lat Pull Down Reverse Grip 4 15 60 2 Sec up 4 Sec down 2 Sec pause
Day 2 Biceps Incline Bench Dumbbell Curls 4 15 60 2 Sec up 4 Sec down 2 Sec pause
Day 2 Biceps Reverse Grip Dumbbell Curls 4 15 60 2 Sec up 4 Sec down 2 Sec pause
Day 3 Shoulders Smith Machine Shoulder Press 4 15 60 2 Sec up 4 Sec down 2 Sec pause
Day 3 Shoulders Rear Shoulder Fly Machine 4 15 Seconds 60 2 Sec up 4 Sec down 2 Sec pause
Day 3 Core/Abs Forward Ball Rolls 3 15 60 2 Sec up 4 Sec down 2 Sec pause
Day 3 Core/Abs Cable Wood Chops 4 15 Each Side 60 2 Sec up 4 Sec down 2 Sec pause
Day 3 Legs Smith Machine Squats 4 15 60 2 Sec up 4 Sec down 2 Sec pause
Day 3 Legs Walking Lunges 4 30 Steps 60 2 Sec up 4 Sec down 2 Sec pause
Day 3 Legs Prone Leg Curl 4 15 60 2 Sec up 4 Sec down 2 Sec pause
Day 3 Legs Smith Machine Calf Raise 4 15 60 2 Sec up 4 Sec down 2 Sec pause
Mens Intermediate Workout
Intermediate Week 3 Day Body Part Exercise Sets Reps Weight Rest Speed Notes
Day 1 Chest Bench Press 3 10 60 2 Sec up 4 Sec down 2 Sec pause
Day 1 Chest Incline Dumbbell Chest Press 3 10 60 2 Sec up 4 Sec down 2 Sec pause
Day 1 Chest Dumbbell Chest Flyes 3 10 60 2 Sec up 4 Sec down 2 Sec pause
Day 1 Triceps Dip Machine 3 10 60 2 Sec up 4 Sec down 2 Sec pause
Day 1 Triceps Cable Triceps Press Down Ropes 3 10 60 2 Sec up 4 Sec down 2 Sec pause
Day 2 Back Cable Lat Pull Down Reverse Grip 3 10 60 2 Sec up 4 Sec down 2 Sec pause
Day 2 Back Hammer Strength Iso Row Machine 3 10 60 2 Sec up 4 Sec down 2 Sec pause
Day 2 Back Standing 1 Arm Cable Row 3 10 Each Side 60 2 Sec up 4 Sec down 2 Sec pause
Day 2 Biceps Arm Curl Machine 3 10 60 2 Sec up 4 Sec down 2 Sec pause
Day 2 Biceps Reverse Grip Dumbbell Curls 3 10 Seconds 60 2 Sec up 4 Sec down 2 Sec pause
Day 3 Shoulders Dumbbell Shoulder Press 3 10 60 2 Sec up 4 Sec down 2 Sec pause
Day 3 Shoulders Rear Shoulder Fly Machine 3 10 Each Side 60 2 Sec up 4 Sec down 2 Sec pause
Day 3 Shoulders Shoulder Lateral Raise Machine 3 10 60 2 Sec up 4 Sec down 2 Sec pause
Day 3 Core/Abs Russian Twist On Ball 3 10 60 2 Sec up 4 Sec down 2 Sec pause
Day 3 Core/Abs Bridge Reaches 3 60 Seconds Each Side 60 Hold Constant
Day 4 Legs Smith Machine Squats 3 10 60 2 Sec up 4 Sec down 2 Sec pause
Day 4 Legs Walking Lunges With Twist 3 30 Steps 60 2 Sec up 4 Sec down 2 Sec pause
Day 4 Legs Standing 1 Leg Leg Curl 3 10 each Side 60 2 Sec up 4 Sec down 2 Sec pause
Day 4 Legs Ball Hip Up With Leg Curl 3 10 60 2 Sec up 4 Sec down 2 Sec pause
Day 4 Legs Seated Calf Raise Machine 3 10 60 2 Sec up 4 Sec down 2 Sec pause
Mens Intermediate Workout
Intermediate Week 4 Day Body Part Exercise Sets Reps Weight Rest Speed Notes
Day 1 Chest Bench Press 3 15 60 2 Sec up 4 Sec down 2 Sec pause
Day 1 Chest IIncline Dumbbell Chest Flyes 3 15 60 2 Sec up 4 Sec down 2 Sec pause
Day 1 Chest Pushups 3 15 60 2 Sec up 4 Sec down 2 Sec pause
Day 1 Triceps Dip Machine 3 15 60 2 Sec up 4 Sec down 2 Sec pause
Day 1 Triceps Arm Extension Machine 3 15 60 2 Sec up 4 Sec down 2 Sec pause
Day 2 Back Cable Lat Pull Down Narrow Grip 3 15 60 2 Sec up 4 Sec down 2 Sec pause
Day 2 Back Hammer Strength Iso Lat Pull Down 3 15 60 2 Sec up 4 Sec down 2 Sec pause
Day 2 Back Straight Arm Cable Lat Pull Down 3 15 60 2 Sec up 4 Sec down 2 Sec pause
Day 2 Biceps Arm Curl Machine 3 15 60 2 Sec up 4 Sec down 2 Sec pause
Day 2 Biceps Preacher Curls 3 15 60 2 Sec up 4 Sec down 2 Sec pause
Day 3 Shoulders Shoulder Press 3 15 60 2 Sec up 4 Sec down 2 Sec pause
Day 3 Shoulders Rear Shoulder Fly Machine 3 15 60 2 Sec up 4 Sec down 2 Sec pause
Day 3 Shoulders One Arm Cable Lateral Raise 3 15 Each Side 60 2 Sec up 4 Sec down 2 Sec pause
Day 3 Core/Abs Reverse Crunches 3 15 60 2 Sec up 4 Sec down 2 Sec pause
Day 3 Core/Abs Decline Bench Ab Crunch 3 15 60 2 Sec up 4 Sec down 2 Sec pause
Day 4 Legs 1 Leg, Leg Press 3 15 Each Side 60 2 Sec up 4 Sec down 2 Sec pause
Day 4 Legs Walking Lunges With Twist 3 40 Steps 60 2 Sec up 4 Sec down 2 Sec pause
Day 4 Legs Standing 1 Leg Leg Curl 3 15 each Side 60 2 Sec up 4 Sec down 2 Sec pause
Day 4 Legs Prone Leg Curl 3 15 60 2 Sec up 4 Sec down 2 Sec pause
Day 4 Legs 1 Leg Calf Raise 3 15 Each Side 60 2 Sec up 4 Sec down 2 Sec pause

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