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INTERMEDIATE ROUTINE

C

caroma

Guest
I have already outlined the beginners routine. I would stay on that particular routine for 1 - 2 months before moving on to this program of which would be the next advancement.

MONDAY; CHEST & BICEPS
INCLINE BENCH/INCLINE DUMBELL PRESS
PRONE HAMMER STRENGTH MACHINE
FLAT DUMBELL FLYES
DIPS

STANDING BARBELL CURL
PREACHER CURL WITH EZ BAR
SEATED ALTERNATE DUMBELL CURL


TUESDAY; LEGS
THIGH EXTENSION
LEG PRESS
SQUAT
HAMSTRING CURL
SEATED CALF RAISES
STANDING CALF RAISES

THURSDAY; SHOULDERS & TRICEPS
SHOULDER PRESS (not behind neck)
DUMBELL SIDE LATERALS
BENT OVER DUMBELL REAR LATERALS

TRICEP ROPE PUSHDOWNS
INCLINE EZ BAR EXTENSIONS TO FOREHEAD
BENCH DIPS (hands by your side on edge of bench, feet higher on another bench)


FRIDAY; BACK & TRAPS
HAMMER STRENGTH PULLDOWNS
BENT OVER BARBELL ROWS
T-BAR ROWS
CABLE ROWS

BARBELL SHRUGS OFF RACK

With the first exercise i would always warm up with 4 sets, there after i would use 3 sets.
Reps being 15, 12, 8, 6 respectively.

I followed a similar routine like this for a further 2 - 3 years after my beginners routine.
 
i notice you train chest with bi`s ,and then tricepts with shoulders , back with tricepts
so bi`s and tri`s get trained twice a week ,yep
how do you find this routine ? as opposed to training back/bi`s , and chest /tricepts
 
Monday, biceps get trained directly.
Thursday, triceps get trained directly.

Monday, triceps get trained indirectly.
Friday, biceps get trained indirectly.

The purpose of this is to hammer your bis and tris when they are fresh.

When a muscle gets trained indirectly it recovers very quickly so this program works very well.

So in theory, arms only get trained directly once... not twice!

19" arms (cold) at 5ft 5 is my result!
 
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