Intermediate Workout Routine · Close Grip Bench Press Barbell Bench Press 4 10-10-8 Normal Normal...

Intermediate Workout Routine

GainXT strongly encourages anyone intending to begin a new exercise or diet program to first consult a physician. GainXT explicitly disclaims any and all liability that may result from following the program.This program was not created by a licensed practitioner of dietetics and nutrition and it does not provide

dietetics or nutritional counseling. Results may vary from each person.


Barbell Front Raise 1215

90 sec.Dumbell Side Lateral Raise 90 sec.

44

Dumbell Bench Press 3 10-10-8 90 sec. NormalNormalNormal

Incline Dumbell Bench Press 3 10-12 90 sec.Chest Dips 3 Failure 60 sec.

CHESTDAY 1Day Workgroup Exercise Sets Reps Rest Time Rep. Speed

NormalNormalSHOULDERS

333

TRICEPS8-108-108-10

60 sec.60 sec.60 sec.

NormalNormalNormal

Lying Tricep Extension Dumbell Kickbacks

Tricep Extension with Rope

Seated Dumbell Press 1212

90 sec.One Arm Cable Lateral Raise 90 sec.

44

Barbell Bench Press 4 10-10-8 90 sec. NormalNormalNormal

Dumbell Flys 3 10-12 90 sec.Cable Crossovers 3 10 60 sec.

CHESTDAY 4Day Workgroup Exercise Sets Reps Rest Time Rep. Speed

NormalNormalSHOULDERS

433

TRICEPS8-108-108-10


NormalNormalNormal

Close Grip Bench PressSkullcrushers Extensions

Tricep Kickback

Wide Grip Pullup 3 Failure 90 sec. NormalNormalNormal

Lat Pulldown 3 10 90 sec.Straight Arm Lat Pulldown 3 10 60 sec.BACKDAY 2

Day Workgroup Exercise Sets Reps Rest Time Rep. Speed

3

60 sec.60 sec.60 sec.60 sec.

103103103103

10 60 sec. Normal

NormalNormalNormal

Normal

Machine Reverse Fly

BICEPSUpright Rows

Standing Barbell Curl Preacher Curl

Standing Dumbell Curl

Squats 4 10-12 90 sec. NormalNormalNormal

Dumbell Lunges 3 8-10 / leg 90 sec.Leg Press- 45 degree 3 12 60 sec.DAY 3


3

QUADS/GLUTES/

HAMSTRINGS 60 sec.60 sec.60 sec.

153255255

15 60 sec. Normal

NormalNormal

NormalStanding Calf Raise

Lying Leg CurlsLeg Extensions

Seated Calf Raise

Seated Row 4 10 90 sec. NormalNormalNormal

Bent Over Barbell Row 3 10 90 sec.One Arm Dumbell Row 3 10 60 sec.BACKDAY 4


3


104103103

10 60 sec. Normal

NormalNormalNormal

Upright Row on Smith Machine

BICEPSCable Curl

Concentration CurlReverse Barbell Curl




DAY 6 DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF


DAY 7 DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF




NOTES:

The routine I have made for you will help you lose the unnecessary fat, get leaner, and build muscle.

You have to warm up for 5 minutes on any cardio machine, and then stretch for 5-10 minutes before workingout. After that, do 2 or 3 warm up sets of the first exercise for the day; use lower weight in the warm up sets.

Do 20 minutes of cardio on a cross trainer or exercise bike (they dont put as much pressure on the joints as doesthe treadmill) after each workout, except on leg days. Heart rate should be between 125 and 145 bpm.

This routine will be effective for about 8-15 weeks. After that period, your organism will adapt and your muscles willnot be stressed by it in the same way.

Advanced Workout Routine




Military Press Behind the Neck 10-1510-1510-1510-1510-15

90 sec.Arnold Dumbell Press 90 sec.

Reverse Pec Dec 60 sec.Front Lateral Raises 60 sec.

Upright Rows

44434 60 sec.

Sumo Squats or Hack Squats 4Leg Extensions 4

Leg Press- 45 degree 3Standing Calf Raise 5

12-1515

12-1550

90 sec.90 sec.60 sec.60 sec.

Incline Barbell Press 4 8-15 90 sec. NormalNormalNormal

Incline Dumbell Press 4 8-15 90 sec.Incline Dumbell Flies 4 8-15 60 sec.

Seated Pec Dec 3 8-15 60 sec. NormalFlat Bench Dumbell Press 3 Failure 60 sec. Normal

CHESTDAY 1


442

BICEPSDAY 4Day Workgroup Exercise Sets Reps Rest Time Rep. Speed

NormalNormalNormalNormalNormal

SHOULDERSDAY 3


NormalNormalNormalNormal

QUADS

BACKDAY 2


4 12-15 60 sec. Normal4 12-15 60 sec. Normal4 12-15 60 sec. Normal4 8-12 60 sec. Normal3 10-12 60 sec. Normal4 15 60 sec. Normal

Front Wide Grip PulldownsReverse Grip Pulldowns

Cable RowsT-Bar Rows

One Arm Dumbell RowsHyperextensions

10-1510-1510-15


NormalNormalNormal

Preacher CurlsStand Up Straight Bar Curls

Hammer Curls with Dumbells

444

TRICEPS10-1510-1510-15


NormalNormalNormal

Cable Hammer Curls with RopeTricep Extensions with Rope

Reverse Grip Tricep Extensions

DAY 5

DAY 7

DAY 6






Wide Inclined Bench on Smith Machine

Inclined Dumbell FlysHammer Strength Inclined Cable Crossovers from Top

Cable Crossovers from Bottom

4 8-15 90 sec. NormalNormalNormal

4 10-15 60 sec.3 10-15 60 sec.3 8-15 60 sec. Normal3 8-12 60 sec. Normal

CHEST


DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF


SHOULDERS

HAMSTRINGS


4 10-15 90 sec. Normal4 10 60 sec. Normal3 10 60 sec. Normal4 8-10

8-12

90 sec. Normal4 12-15 60 sec. Normal4

48-10/leg 90 sec.

90 sec.

Normal

Military Press to the FrontCable Front Lateral Raises with Rope

One Arm Cable Side Laterals Hang Cleans

Lying Leg CurlsWalking Lunges

Stiff Legged Deadlifts



NOTES:

The routine I have made for you will help you lose the unnecessary fat, get leaner, and build muscle.

You have to warm up for 5 minutes on any cardio machine, and then stretch for 5-10 minutes before workingout. After that, do 2 or 3 warm up sets of the first exercise for the day; use lower weight in the warm up sets.

Do 20 minutes of cardio on a cross trainer or exercise bike (they dont put as much pressure on the joints as doesthe treadmill) after each workout, except on leg days. Heart rate should be between 125 and 145 bpm.

This routine will be effective for about 8-15 weeks. After that period, your organism will adapt and your muscles willnot be stressed by it in the same way.

Intermediate Workout Routine · Close Grip Bench Press Barbell Bench Press 4 10-10-8 Normal Normal...

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