Intermediate Muscle Building Workout

Intermediate Muscle Building Workout.............

Shock your muscles into growth by turning this workout to your current routine. This training meets every major muscle group twice per week. Monday Chest / triceps / shoulders, Tuesday is back / biceps, Wednesday serious leg routine, Thursday is chest / triceps / shoulders and Friday is back / biceps. This training is ideal for people stuck on a plateau. The change in routine shock and change your muscles when you return back to your original program your muscles shocked.
Monday - Chest / triceps / shoulders
Breast
Exercise Sets Reps
Dumbbell Bench Press 3 10, 10, 8 (additional weight)
Incline Dumbbell Bench Press 3 10
Chest Dip 3 MAX
Triceps
Exercise Sets Reps
Lying Tricep Extension 8 to 10 March
One arm dumbbell 3 10
Tricep Extension 3 10
Shoulders
Barbell Front Raise 4 12
Dumbbell Lateral Raise 4 15, 12, 8, 8 (extra 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
Reverse Fly Machine 3 10
Upright Row 8 to 10 March
Biceps
Exercise Sets Reps
Standing barbell curls March 8 to 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 lung 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 raises 5 10,8,8,8,6 (heavy)
Seated calf raises 5 15 (light)
Workout Notes:
None.
Thursday: Chest / triceps / shoulders
Breast
Exercise Sets Reps
Barbell Bench Press 4 10, 10, 8, 6
Dumbbell Flys 3 10
Cable Crossover 3 10
Triceps
Exercise Sets Reps
Close Grip Bench Press 4 10, 10, 8, 6
Lying dumbbell 3 10
Triceps Kickback 3 10
Shoulders
Seated dumbbell press 4 10, 10, 8, 8
One-arm cable lateral raises 3 12
Workout Notes:
Every other week superset of bench press and dumbbell flies.
Crossovers: Ultra slow rep timing with 2 seconds pause and press at the head of the movement.
Friday - back and biceps
Back
Exercise Sets Reps
Row 4 10
Bent Barbell Row 3 10
Bent Row 3 12
Smith Machine Upright Row 8 to 10 March
Biceps
Exercise Sets Reps
Cable Curl April 8 to 10
Concentration Curl 3 10
Reverse barbell curls 3 10
Workout Notes:
None.

WEEKEND - rest and relaxation