Howdy Friends! This is Intermediate Gym Workout Routine For Growth is the best gym workout for intermediate level gym trainee, you can follow this workout plan for good results to gain lean muscle mass and Fat Loss with Back Strengthening. Please read the Instructions Properly before start to follow the Workout Plan.
Instructions:
You must learn about proper warm-up and cool down after the workout. Click on names to find How to Warm-up before workout? and How to Cool-down after workout?. You must also learn about Static Stretching for avoid DOMS. Delayed-onset muscle soreness (DOMS) is muscle pain that begins after you’ve worked out.
It is also advisable to start with light-weight a few 2-3 sets of your first exercise and consider it as your part of the warm-up. Instead of body-weights exercise you also can choose a treadmill or cross-trainer as your warm-up for 10-15 minutes before workout.
Day 1 Monday: Chest & Shoulder
Chest:
4 Exercises:
Click on Any Exercise Name you can get the full guide video
1. DB Floor Chest Press
Sets 3 Reps 12 Rest 30 Seconds
2. Regular Grip Flat Barbell Bench Press
Sets 3 Reps 12 Rest 30 Seconds
3. Machine Chest Press
Sets 3 Reps 12 Rest 30 Seconds
4. Pec Deck Chest Fly
Sets 3 Reps 12 Rest 30 Seconds
Shoulder and Trapezius:
3 Exercises:
1. Supported DB Shoulder Press
Sets 3 Reps 12 Rest 30 Seconds
2. Machine Shoulder Press
Sets 3 Reps 12 Rest 30 Seconds
3. Barbell Shrugs
Sets 3 Reps 12 Rest 30 Seconds
Day 2 Tuesday: Back, Abdominal & Cardio
Back:
3 Exercises
1. Wide Grip Lat Pull down
Sets 3 Reps 12 Rest 30 Seconds
2. Reverse Close Grip Lat pull down
Sets 3 Reps 12 Rest 30 Seconds
3. Wide Grip Lat Pull Down Behind the Neck
Sets 3 Reps 12 Rest 30 Seconds
Abdominal:
3 Exercises
1. Body Weight Plank Hold (1 Minute Minimum)
Sets 3 Reps 12 Rest 30 Seconds
2. Seated Flat Bench Leg Pull-In
Sets 3 Reps 12 Rest 30 Seconds
3. Roman Chair Leg Raises
Sets 3 Reps 12 Rest 30 Seconds
Cardio:
Constantly 10-15 min Slow to High Level Cardio on Treadmill Speed 8-10KMPH Or on Cross Trainer (Resistance Level 4 to 8, Rpm above 60)
Day 3 Wednesday: Legs & Back Strengthening
Legs:
5 Exercises
1. Body Weight Bench Squat
Sets 3 Reps 12 Rest 1 Minute
2. Leg Press
Sets 3 Reps 12 Rest 1 Minute
3. Seated Leg Curl
Sets 3 Reps 12 Rest 1 Minute
4. Leg Extension
Sets 3 Reps 12 Rest 1 Minute
5. Seated Calf Raise Toes Pointed Straight Forward
Sets 3 Reps 12 Rest 1 Minute
Back Strengthen:
2 Exercises
1. Hyperextension
Sets 3 Reps 12 Rest 1 Minute
2. Plank Hold
Sets 3 Reps 12 Rest 1 Minute
Day 4 Thursday: Rest
Rest For Recovery
Day 5 Friday: Chest & Shoulder
Chest:
4 Exercises:
Click on Any Exercise Name you can get the full guide video
1. DB Floor Chest Press
Sets 3 Reps 12 Rest 30 Seconds
2. Regular Grip Flat Barbell Bench Press
Sets 3 Reps 12 Rest 30 Seconds
3. Machine Chest Press
Sets 3 Reps 12 Rest 30 Seconds
4. Pec Deck Chest Fly
Sets 3 Reps 12 Rest 30 Seconds
Shoulder and Trapezius:
3 Exercises:
1. Supported DB Shoulder Press
Sets 3 Reps 12 Rest 30 Seconds
2. Machine Shoulder Press
Sets 3 Reps 12 Rest 30 Seconds
3. Barbell Shrugs
Sets 3 Reps 12 Rest 30 Seconds
Day 6 Saturday: Arms & Cardio
Biceps:
3 Exercises:
1. Dumbbell Standing Biceps Curl
Sets 3 Reps 12 Rest 30 Seconds
2. Incline Seated Hammer Curl
Sets 3 Reps 12 Rest 30 Seconds
3. Cable Curl
Sets 3 Reps 12 Rest 30 Seconds
Triceps:
2 Exercises
1. Cable Pushdown Exercise
Sets 3 Reps 12 Rest 30 Seconds
2. Overhead Triceps Extension
Sets 3 Reps 12 Rest 30 Seconds
Forearms:
1 Exercise
1. Standing Palms Up Behind the back Wrist Curl
Sets 3 Reps 12 Rest 30 Seconds
Cardio:
Constantly 10-15 min Slow to High Level Cardio on Treadmill Speed 8-10KMPH Or Cross Trainer (Resistance Level 4 to 8, Rpm above 60)
Day 7 Sunday: Rest
Rest For Recovery
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Disclaimer:
We serve as trainers and mentors who help you reach your fitness, wellness, and health goals. As you know every individual is different so their nutrition and fitness plans. The information we provide is based on our personal experience as an online fitness trainer and nutritionist. So You must consult with your physician before following any training or diet plans on this website.
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