Abbreviations:

B/B                         Barbell

D/B                        Dumbell

S/S                         Superset (2 exercises back to back)

G/S                        Giantset (3 or more exercises back to back)

//                            Parallel

 

Intermediate Program (3 days / week ; 3 day split)

DAY.1: CHEST, BICEPS & TRICEPS

EXERCISE

SETS

REPS

FLAT BENCH PRESS

3

8 - 12

INCLINE D/B PRESS

3

8 – 12

FLAT FLYS

3

8 – 12

STANDING B/B CURLS

3

8 – 12

EZ PREACHER CURLS

3

8 – 12

CONCENTRATION CURLS

2

8 – 12

TRICEP PRESSDOWNS

3

8 – 12

EZ FLAT FRENCH PRESS

3

8 – 12

// BENCH DIPS

2

8 – 12

DAY.2: QUADS, HAMSTRINGS & CALVES

EXERCISE

SETS

REPS

LEG PRESS

3

8 – 12

HACK SQUAT

3

8 – 12

LEG EXTENSIONS

3

8 – 12

LEG CURLS

3

8 – 12

STIFF LEG DEADLIFTS

3

8 – 12

STANDING CALF RAISES

3

8 – 12

SEATED CALF RAISES

3

8 – 12

DAY.3: BACK, SHOULDERS & ABDOMINALS

EXERCISE

SETS

REPS

LAT PULLDOWNS

3

8 – 12

CABLE ROWS

3

8 – 12

45º T-BAR ROWS

3

8 – 12

HYPEREXTENSIONS

3

8 – 12

D/B SHOULDER PRESS

3

8 – 12

LATERAL RAISES

3

8 – 12

UPRIGHT ROWS

3

8 – 12

LEG LIFTS

3 G/S

20

REVERSE CRUNCHES

3

20

CRUNCHES

3

20

Please consult with your physician or health care professional before taking part in any of these exercise programs or nutritional guidelines. Just Physical Gym, its owners / shareholders or its employees cannot be held responsible for any injury or symptom of ill health arising as a result of any person participating in and / or adhering to any of these exercise programs or nutritional guidelines.