Intermediate Muscle Building Workout

[01dragonslayer]

Shock your muscle into growth by rotating this workout with your current routine. This workout hits each major muscle group twice per week.

WORKOUT SUMMARY​

• Main Goal
  Build Muscle
• Workout Type
  Split
• Training Level
  Intermediate
• Program Duration6 weeks
• Days Per Week
  5
• Time Per Workout45 minutes
• Equipment Required
  Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
• Target GenderMale & Female
• Recommended Supps
  Protein Powder
  Creatine
  BCAAs
  Pre-Workout
• Workout PDFDownload Workout

Workout Description​

Shock your muscle into growth by rotating this workout with your current routine. This workout hits each major muscle group twice per week. Monday is chest/triceps/shoulders, Tuesday is back/biceps, Wednesday heavy leg routine, Thursday is chest/triceps/shoulders and Friday is back/biceps. This workout is ideal for people stuck on a plateau. The change in routine will shock your muscles and when you change back to your original program your muscles will be shocked again.

Monday - Chest, Shoulders and Triceps
Chest
Exercise	Sets	Reps
Dumbbell Bench Press	3	10, 10, 8 (adding weight)
Incline Dumbbell Bench Press	3	10
Chest Dip	3	MAX
Triceps
Exercise	Sets	Reps
Lying Tricep Extension	3	8-10
One Arm Dumbbell Extension	3	10
Tricep Extension	3	10
Shoulders
Barbell Front Raise	4	12
Dumbbell Lateral Raise	4	15, 12, 8, 8 (adding weight)
Notes
None.

Tuesday - Back and Biceps
Back
Exercise	Sets	Reps
Wide Grip Pull Up	3	MAX
Lat Pull Down	3	10
Straight Arm Lat Pull Down	3	10
Machine Reverse Fly	3	10
Upright Row	3	8-10
Biceps
Exercise	Sets	Reps
Standing Barbell Curl	3	8-10
Preacher Curl	3	10
Incline Dumbbell Curl	3	10
Notes
None.

Wednesday - Legs
Quads, Glutes and Hamstrings
Exercise	Sets	Reps
Squat	4	10,10,8,8
Dumbbell Lunge	3	8 on each leg
45 Degree Leg Press	3	12
Leg Curl	3	15
Leg Extension	3	15
Calves
Exercise	Sets	Reps
Standing Calf Raise	5	10,8,8,8,6 (heavy)
Seated calf Raise	5	15 (light)
Notes
None.

Thursday - Chest, Triceps and Shoulders
Chest
Exercise	Sets	Reps
Barbell Bench Press	4	10, 10, 8, 6
Dumbbell Flys	3	10
Cable Crossovers	3	10
Triceps
Exercise	Sets	Reps
Close Grip Bench Press	4	10, 10, 8, 6
Lying Dumbbell Extension	3	10
Tricep Kickback	3	10
Shoulders
Seated Dumbbell Press	4	10, 10, 8, 8
One Arm Cable Lateral Raise	3	12
Notes
Every second week superset bench press and dumbbell flys. Crossovers: Ultra slow rep timing with 2 second pause and squeeze at the top of the movement.

Friday - Back and Biceps
Back
Exercise	Sets	Reps
Seated Row	4	10
Bent Over Barbell Row	3	10
Bent Over Row	3	12
Smith Machine Upright Row	3	8-10
Biceps
Exercise	Sets	Reps
Cable Curl	4	8-10
Concentration Curl	3	10
Reverse Barbell Curl	3	10
Notess
None.

WEEKEND - REST AND RECOVER