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Intermediate Bodybuilding Workout

Intermediate Weight Lifting and Bodybuilding Routine 4 Days a week  This is a typical intermediate routine. Each body part is to be worked 2 times per week, MONDAY- TUESDAY / THURSDAY-FRIDAY. It can be used by Male and Female. Try to use as much weight as possible (IN GOOD FORM). Don't feel confined to the same exercises, experiment with different exercises till you find the ones that are comfortable for you. Don't let your routine become routine. This is a PYRAMID PRINCIPLE (see below), as you decrease the reps you increase the weight. This workout is to be done for 6 Months before advancing to the ADVANCED stage.   MONDAY/THURSDAY SET#1 SET#2 SET#3 SET#4 SET#5 BENCH PRESS 12 REPS 10 REPS 10 REPS 8 REPS 6 REPS DUMBELL FLYES 12 REPS 10 REPS 10 REPS     BARBELL CURL 12 REPS 10 REPS 10 REPS     CONCENTRATION CURL 12 REPS 10 REPS 10 REPS     CLOSE GRIP BENCH PRESS 12 REPS 10 REPS 10 REPS     FRENCH PRESS 12 REPS 10 REPS 10 REPS     TUESDAY/FRIDAY SET#1 SET#2 SET#3 SET#4 SET#5 BENT OVER ROW 12 REPS 10 REPS 10 REPS 8 REPS 6 REPS LAT PULL-DOWNS 12 REPS 10 REPS 10 REPS     MILITARY PRESS 12 REPS 10 REPS 10 REPS     SIDE LATERALS 12 REPS 10 REPS 10 REPS     SHRUGS 12 REPS 10 REPS 10 REPS 8 REPS   SQUATS   12 REPS 10 REPS 10 REPS 8 REPS   LEG EXTENSION 12 REPS 10 REPS 10 REPS 8 REPS   LEG CURL 12 REPS 10 REPS 10 REPS 8 REPS   PYRAMID PRINCIPLE The idea or pyramiding is so your muscles keep using more weight. The more weight you use the stronger you become, the stronger you become the more weight you can use. The pyramid principle is based on ONE REP MAX (the amount of weight you can perform the exercise with properly one time). Than you use the chart below to figure out how much weight to use for each set. Each week you need to increase the amount of weight you use based on your ONE REP MAX for that exercise. After 6 weeks its time to recalculate your ORM It is VERY IMPORTANT that you use a spotter, And make sure you are warmed up properly before trying to perform your ORM     SET#1 SET#2 SET#3 SET#4 SET#5 WEEK#1 55% of Max 60% of Max 60% of Max 65% of Max 70% of Max WEEK#2 60% of Max 65% of Max 65% of Max 70% of Max 70% of Max WEEK#3 65% of Max 70% of Max 70% of Max 75% of Max 75% of Max WEEK#4 70% of Max 75% of Max 75% of Max 80% of Max 80% of Max WEEK#5 70% of Max 75% of Max 75% of Max 80% of Max 80% of Max WEEK#6 70% of Max 75% of Max 75% of Max 80% of Max 80% of Max

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