Bodybuilding.com - Intermediated Workout!

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Luis Is A Member of the United States Navy!!

This workout is for this trainee who past the beginner phase or at least 6months of training.

By: Luis Berrios

This workout is for this trainee who past the beginner phase or at least 6 months of training.

Points To Remember

You will split your body in two sessions
Train three days a week on nonconsecutive days and alternating workouts (workout 1 on Monday, workout 2 on Wednesday, one on Friday, two on Monday and so on).
Perform each workout 3 times in a 2-week period.
Do one light warm up set of 15 reps prior to the workout set on every exercise.
Use a weight that let you hit failure around the 8 reps. When you reach 8 reps add more weight.
The rest should be 1 1/2 minutes.
Perform each one of the exercises in good form.

Workout 1

Legs Squats - 6x8

Leg Press - 3x8

Leg Curl - 4x8

Standing Calf Raises - 3x8

Incline Dumbbell Press - 3x8

Incline Flyes - 3x8

Chest Flat Bench Press - 4x8

Triceps Lying Triceps Ext - 4x8

Pushdowns - 3x8

Abs Forward Crunches - 3x8

Here's A Printable Log Of This Workout!

Workout 2

Back Deadlift - 4x8

Barbell Rows - 3x8

Pulldowns - 3x8 (use close or wide grip)

Shoulders Military Press - 4x8

Lateral Raises - 3x8

Traps Dumbbell Shrugs - 4x8

Biceps Barbell Curls - 4x8

Incline Dumbbell Curls - 3x8

Abs Leg Raises - 3x15-20

Here's A Printable Log Of This Workout!