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
PRINCIPLEThe
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 |
| 
