Intermediate Workout Routine For Growth

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. Regular Grip Incline Barbell Bench Press Or Incline Dumbbell Bench Press
Sets 3 Reps 12 Rest 30 Seconds
2. Regular Grip Flat Barbell Bench Press Or Weighted Push Ups
Sets 3 Reps 12 Rest 30 Seconds
3. Wide Grip Decline Barbell Bench 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. Seated Arnold Dumbbell Press
Sets 3 Reps 12 Rest 30 Seconds
2. Seated Bent over Rear Deltoids Raise
Sets 3 Reps 12 Rest 30 Seconds
3. Upright Barbell Row Or Dumbbell Shrugs
Sets 3 Reps 12 Rest 30 Seconds

Day 2 Tuesday: Back, Abdominal & Cardio

Back:

4 Exercises
1. Close Grip Front Lat Pull Down
Sets 3 Reps 12 Rest 30 Seconds
2. Single Arm Dumbbell Row
Sets 3 Reps 12 Rest 30 Seconds
3. Wide Grip Pull Ups
Sets 3 Reps 12 Rest 30 Seconds
4. Wide Grip Lat Pull Down Behind the Neck
Sets 3 Reps 12 Rest 30 Seconds

Abdominal:

3 Exercises
1. Weighted 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. Weighted Hanging Leg Raises
Sets 3 Reps 12 Rest 30 Seconds

Cardio:

Constantly 10-35 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:

4 Exercises
1. Barbell Squat
Sets 3 Reps 12 Rest 1 Minute
2. Lying Leg Curl
Sets 3 Reps 12 Rest 1 Minute
3. Knee Extension
Sets 3 Reps 12 Rest 1 Minute
4. Seated Calf Raise Toes Pointed Straight Forward
Sets 3 Reps 12 Rest 1 Minute

Back Strengthen:

3 Exercises
1. Hyperextension
Sets 3 Reps 12 Rest 1 Minute
2. Back Exercise – Cobra Stretch
Sets 3 Reps 12 Rest 1 Minute
3. Back Exercise – Cat & Camel
Sets 3 Reps 12 Rest 1 Minute

Day 4 Thursday: Rest

Rest For Recovery

Day 5 Friday: Chest & Abdominal

Chest

4 Exercises:
1. Regular Grip Incline Barbell Bench Press Or Incline Dumbbell Bench Press
Sets 3 Reps 12 Rest 30 Seconds
2. Regular Grip Flat Barbell Bench Press Or Weighted Push Ups
Sets 3 Reps 12 Rest 30 Seconds
3. Wide Grip Decline Barbell Bench Press
Sets 3 Reps 12 Rest 30 Seconds
4. Pec Deck Chest Fly
Sets 3 Reps 12 Rest 30 Seconds

Abdominal:

3 Exercises
1. Weighted Plank Hold (1 Minute Minimum)
Important Note- First Few Weeks You can Do this Exercise without Weights.
Sets 3 Reps 12 Rest 30 Seconds
2. Seated Flat Bench Leg Pull-In
Sets 3 Reps 12 Rest 30 Seconds
3. Weighted Hanging Leg Raises
Important Note-First Few Weeks You can Do this Exercise Without Weights
Sets 3 Reps 12 Rest 30 Seconds

Day 6 Saturday: Arms & Cardio

Biceps:

3 Exercises:
1. Barbell Lying On Incline Bench Curl
Sets 3 Reps 12 Rest 30 Seconds
2. Close Grip EZ bar Biceps Curl Or Lying on Flat Bench Cable Curl
Sets 3 Reps 12 Rest 30 Seconds
3. Reverse Barbell Curl
Sets 3 Reps 12 Rest 30 Seconds

Triceps:

3 Exercises
1. Cable Bent over Triceps Extension
Sets 3 Reps 12 Rest 30 Seconds
2. Close Grip EZ bar Skull Crushers
Sets 3 Reps 12 Rest 30 Seconds
3. Decline Barbell Skull Crushers
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 10-35 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.