Looking to get in shape then follow this Intermediate gym workout for men to get in shape workout plan to gain muscles and lose fat. Remember you must have good fitness level before follow this workout plan. This workout can help you to get in shape fast but only if you follow your given diet strictly and remember always go easy on workout for first few days you must learn about every exercise proper techniques then start pushing your muscles and body what extend possible for you.
You must learn about proper warm up and cool down after 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. if doing bodyweight workout then your body must be proper warm-up before workout. Instead of body-weights exercise you also can choose a treadmill or cross-trainer as your warm-up for 10-15 minutes before workout.
5 Principles of Training:
1.Overload.
2.Specificity.
3.Progression.
4.Variation.
5.Reversibility.
Note – Click on Any Exercise Name you can get the full guide video.
Day 1 Monday: Chest, Back and Abdominal
Chest:
Exercises:
1. Pec Deck Chest Fly
Sets 3 Reps 12 Rest 1 Min
2. Regular Grip Incline Barbell Bench Press
Sets 3 Reps 8 Rest 1 Min
3. Regular Grip Flat Barbell Bench Press
Sets 3 Reps 8 Rest 1 Min
4. Incline Dumbbell Chest Press
Sets 3 Reps 12 Rest 1 Min
Back:
1. Wide Grip Lat Pull Down
Sets 3 Reps 12 Rest 1 Min
2. Close Grip Front Lat Pull Down
Sets 3 Reps 12 Rest 1 Min
3. Single Arm Dumbbell Row
Sets 3 Reps 5 Rest 1 Min
4. Hyperextension
Sets 2 Reps 12 Rest 1 Min
Abdominal:
Exercises:
1. X-Crunches
Sets 3 Reps 5 Rest 1 Min
2. Cross over Crunch with Reach
Sets 3 Reps 8 Rest 1 Min
3. Glute Bridge
Sets 3 Reps 12 Rest 1 Min
Day 2 Tuesday: Thighs and Calves
Thighs:
Exercises:
1. Barbell Squat
Sets 3 Reps 5 Rest 1 Min
2. Leg Press
Sets 3 Reps 12 Rest 1 Min
3. Leg Extension
Sets 3 Reps 15 Rest 1 Min
4. Lying Leg Curl
Sets 3 Reps 12 Rest 1 Min
5. Stiff leg hamstring Dead lift
Sets 2 Reps 5 Rest 1 Min
Calves:
1. Standing Calf Raises Machine
Sets 3 Reps 15 Rest 1 Min
Back Strengthening
1. Opposite Arm and Leg Raise
Sets 2 Reps 8 Rest 1 Min
2. Lower Back Strengthening Cobra Stretch
Set 2 Reps 8 Rest 1 Min
3. Glute Bridge
Sets 2 Reps 8 Rest 1 Min
Day 3 Wednesday
Rest For Recovery
Day 4 Thursday: Shoulders with Plank Hold
Shoulders:
Exercises:
1. Machine Shoulder Press
Sets 3 Reps 12 Rest 1 Min
2. Incline Bench Front Barbell Raise
Sets 4 Reps 12 Rest 1 Min
3. Seated Barbell Shoulder Press
Sets 3 Reps 8 Rest 1 Min
4. Upright Barbell Row Or Dumbbell Shrugs
Sets 3 Reps 12 Rest 1 Min
Plank Hold:
1. Body weight Plank Hold
Sets 2-3 Hold for Maximum Rest 1 Min
Day 5 Friday: Arms and Abdominal
Biceps:
Exercises:
1. Standing Wide Grip Barbell Cable Curl
Sets 3 Reps 12 Rest 1 Min
2. Ez Bar Preacher Curl Or Standing Ez-Bar Biceps Curl
Sets 2 Reps 8 Rest 1 Min
3. Reverse Barbell Curl
Sets 2 Reps 8 Rest 1 Min
Triceps:
1. Seated Ez-Bar Overhead Triceps Extension
Sets 3 Reps 12 Rest 1 Min
2. Barbell Skull Crushers
Sets 3 Reps 12 Rest 1 Min
3. Cable Push Down
Sets 3 Reps 12 Rest 1 Min
Forearms:
1. Seated Palm Up Barbell Wrist Curl
Sets 2 Reps 12 Rest 1 Min
2. Standing Palms Up Behind The back Wrist Curl
Sets 2 Reps 12 Rest 1 Min
Abdominal:
Exercises:
1. Double Crunches !
Sets 3 Reps 5 Rest 1 Min
2. Standing Oblique Crunch
Sets 2 Reps 5 Rest 1 Min
3. Glute Bridge
Sets 2 Reps 12 Rest 1 Min
Day 6 Saturday: Legs
Legs:
Exercises:
1. Barbell Front Squat
Sets 2 Reps 5 Rest 1 Min
2. Leg Press
Sets 3 Reps 8 Rest 1 Min
3. Leg Extension
Sets 3 Reps 8 Rest 1 Min
4. Lying Leg Curl
Sets 3 Reps 8 Rest 1 Min
5. Stiff leg hamstring Dead lift
Sets 3 Reps 5 Rest 1 Min
6. Standing Calf Raises Machine
Sets 3 Reps 12 Rest 1 Min
Back Strengthening
1. Hyperextension
Sets 2 Reps 8 Rest 1 Min
2. Opposite Arm and Leg Raise
Sets 2 Reps 8 Rest 1 Min
3. Lower Back Strengthening Cobra Stretch
Sets 2 Reps 8 Rest 1 Min
Day 7 Sunday: Rest
Rest For Recovery
You should follow this workout plan for 8 weeks to 12 weeks.
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Disclaimer:
We serve as coaches, mentors, and guides who help you reach your health, fitness, and wellness goals. Each individual’s health, fitness, and nutrition success depends on his or her background, dedication, desire, and motivation. The information we provide is based on our personal experience as an online fitness trainer & nutritionist. So You must consult with your physician before following any training or diet plans on this website. Because all individuals are different so as their medical and training history & the same way they need personalized diet and training plan according to their specific needs.
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