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

INCLINE D/B PRESS

3 G/S

12 - 15

TRICEP PRESSDOWNS

3

12 – 15

B/B CURLS

3

12 – 15

BENCH PRESS

3 G/S

12 – 15

EZ FLAT FRENCH PRESS

3

12 – 15

SEATED D/B CURLS

3

12 – 15

INCLINE FLYS

3 G/S

12 – 15

PULLOVERS

3

12 – 15

DIPS

3

12 - 15

DAY.2: QUADS, HAMSTRINGS & CALVES

EXERCISE

SETS

REPS

SMITH MACHINE SQUATS

3 G/S

12 - 15

ALT. BACKWARD LUNGES

3

15 EACH

LEG CURLS

3

12 – 15

LEG PRESS

3 G/S

12 – 15

STIFF LEG DEADLIFTS

3

12 – 15

STANDING CALVES

3

12 – 15

LEG EXTENSIONS

3 G/S

12 – 15

ALT. STEP UPS

3

15 EACH

SEATED CALVES

3

12 – 15

DAY.3: BACK, SHOULDERS & ABDOMINALS

EXERCISE

SETS

REPS

LAT PULLDOWNS

3 S/S

12 - 15

CLEAN & PRESS (barbell)

3

12 - 15

BENT OVER ROWS (rev. grip)

3S/S

12 - 15

ALT. LATERAL RAISES (side & front)

3

12 - 15

CABLE ROWS

3 G/S

12 - 15

UPRIGHT ROWS

3

12 - 15

BENT OVER LATERAL RAISES

3

12 - 15

PASSIVE HYPEREXTENSIONS

3 G/S

40

LEG LIFTS

3

20

REV. 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.