NAME: _____________________________ GOAL: _______________
Muscle Gain WEIGHT: __________ lbs.
Rest Rep. Additional
Day Workgroup Exercise Sets Reps
time speed instructions
Triceps
Lying Tricep Extension 3 8-10 60 sec. Normal
Dumbell Kickbacks 3 10 60 sec. Slow
Tricep Extension with Rope 3 10 60 sec. Normal
Day 1 Shoulders Barbell Front Raise 4 12 60 sec. Normal
Dumbell Side Lateral Raise 4 15 60 sec. Normal
Abs Ablab Intermediate Week 1
Back Wide Grip Pullup 3 Failure 60 sec. Normal
Lat Pulldown 3 10 60 sec. Normal
Straight Arm Lat Pulldown 3 10 60 sec. Normal
Machine Reverse Fly 3 10 60 sec. Normal
Upright Rows 3 10 60 sec. Normal
Biceps Standing Barbell Curl 3 10 60 sec. Normal
Day 2 Preacher Curl 3 10 60 sec. Normal
Standing Dumbell Curl 3 10 60 sec. Normal
Abs Ablab Intermediate Week 1
Quads/ Squats 4 8-10 90 sec. Normal
Glutes/ Dumbell Lunges 3 8/Leg 90 sec. Normal
Hamstrings Leg Press- 45 degree 3 12 60 sec. Normal
Lying Leg Curls 3 15 60 sec. Normal
Leg Extensions 3 15 90 sec. Normal
Standing Calf Raise 5 25 60 sec. Normal
Day 3 Seated Calf Raise 5 25 60 sec. Normal
Triceps
Close Grip Bench Press 4 8-10 60 sec. Normal
Skullcrushers Extensions 3 10 60 sec. Normal
Tricep Kickback 3 10 60 sec. Slow
Day 4 Shoulders Seated Dumbell Press 4 12 90 sec. Normal
One Arm Cable Lateral Raise 3 12 60 sec. Normal
Abs Ablab Intermediate Week 1
Back Seated Row 4 10 60 sec. Normal
Bent Over Barbell Row 3 10 60 sec. Normal
One Arm Dumbell Row 3 10 60 sec. Normal
Upright Row on Smith Machine 3 10 60 sec. Normal
Biceps Cable Curl 4 10 60 sec. Normal
Concentration Curl 3 10 60 sec. Slow
Day 5 Reverse Barbell Curl 3 10 60 sec. Normal
Abs
Ablab Intermediate Week 1
Quads/ Squats 4 8-10 90 sec. Normal
Glutes/ Dumbell Lunges 3 8/Leg 90 sec. Normal
Hamstrings Leg Press- 45 degree 3 12 60 sec. Normal
Lying Leg Curls 3 15 60 sec. Normal
Leg Extensions 3 15 90 sec. Normal
Standing Calf Raise 5 25 60 sec. Normal
Day 6 Seated Calf Raise 5 25 60 sec. Normal
Day 7
TIPS
Fast rep speed: 1 second total. 0.5 up, 0.5 down
Normal rep speed: 3 seconds totsl. 1 sec up, 1 sec down, 1 sec hold at the top
Slow rep speed: 6 seconds total. 2 sec up, 2 sec down, 2 sec hold on top
INSTRUCTIONS
The routine I have made for you will help you lose the unecessary fat and get leaner.
Again you have to warm up for 5 minutes on any cardio machine and then stretch for 5 to 10 minutes before
workout. After that do 2 to 3 warm up sets of the first exercise for the day; use lower weight in the warm up sets.