Upload
others
View
5
Download
2
Embed Size (px)
Citation preview
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.
Intermediate Workout Routine
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
60 sec.60 sec.60 sec.
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
Day Workgroup Exercise Sets Reps Rest Time Rep. Speed
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
Day Workgroup Exercise Sets Reps Rest Time Rep. Speed
3
60 sec.60 sec.60 sec.
104103103
10 60 sec. Normal
NormalNormalNormal
Upright Row on Smith Machine
BICEPSCable Curl
Concentration CurlReverse Barbell Curl
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.
Intermediate Workout Routine
DAY 6 DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF
Day Workgroup Exercise Sets Reps Rest Time Rep. Speed
DAY 7 DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF
Day Workgroup Exercise Sets Reps Rest Time Rep. Speed
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.
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
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.
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
Day Workgroup Exercise Sets Reps Rest Time Rep. Speed
442
BICEPSDAY 4Day Workgroup Exercise Sets Reps Rest Time Rep. Speed
NormalNormalNormalNormalNormal
SHOULDERSDAY 3
Day Workgroup Exercise Sets Reps Rest Time Rep. Speed
NormalNormalNormalNormal
QUADS
BACKDAY 2
Day Workgroup Exercise Sets Reps Rest Time Rep. Speed
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
60 sec.60 sec.60 sec.
NormalNormalNormal
Preacher CurlsStand Up Straight Bar Curls
Hammer Curls with Dumbells
444
TRICEPS10-1510-1510-15
60 sec.60 sec.60 sec.
NormalNormalNormal
Cable Hammer Curls with RopeTricep Extensions with Rope
Reverse Grip Tricep Extensions
DAY 5
DAY 7
DAY 6
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.
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.
Advanced Workout Routine
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 Workgroup Exercise Sets Reps Rest Time Rep. Speed
DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF
Day Workgroup Exercise Sets Reps Rest Time Rep. Speed
SHOULDERS
HAMSTRINGS
Day Workgroup Exercise Sets Reps Rest Time Rep. Speed
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
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.
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.