1/18/23, 7:03 PM Exercises/Intermediate
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WORKOUT PLAN
INTERMEDIATE WORKOUT PROGRAM - MUSCLE GAIN
MEN
Shock your muscle into growth by rotating this workout with your current routine. This workout hits each major mu
Beginner
group twice per week. Monday is chest/triceps/shoulders, Tuesday is back/biceps, Wednesday heavy leg routine,
Muscle Gain Thursday is chest/triceps/shoulders and Friday is back/biceps. This workout is ideal for people stuck on a plateau
Fat Loss
change in routine will shock your muscles and when you change back to your original program your muscles will
shocked again. Following are the 6 weeks intermediate workout program:--
Intermediate
Muscle Gain DAYS EXERCISES
Fat Loss
Monday Chest + Triceps + Shoulders
Tuesday Back + Biceps + Abs(Upper)
Advance
Wednesday Off
Muscle Gain
Thursday Cardio + Legs + Abs(Lower)
WOMEN Friday Chest + Triceps + Shoulders
Beginner Saturday Back + Biceps + Abs(Upper)
Fat Shed Sunday Off
Intermediate
Fat Loss & Tonning
MONDAY Chest + Triceps + Shoulders
Advance
DB Bench Press (View Image) 3 sets 10, 10, 8 reps
Define & Strength Incline DB Press (View Image) 3 sets 10, 10, 10 reps
Dips - Chest Version (View Image) 3 sets Max
EXERCISES
Cable Front Raise (View Image) 3 sets 12, 12, 12 reps
Chest DB Side Raise (View Image) 3 sets 12, 10, 8 reps
Shoulders Laying Skull Crusher (Triceps) (View Image) 3 sets 12, 10, 8 reps
Triceps Pushdown (Triceps) (View Image) 3 sets 12, 10, 8 reps
Biceps DB One-Arm Triceps Extension (View Image) 3 sets 12, 10, 8 reps
Triceps
Traps TUESDAY Back + Biceps + Abs(Upper)
Wide Grip Lat Pulldown (View Image) 3 sets 10, 8, 6 reps
Forearms
V-Grip Lat Pulldown (View Image) 3 sets 10, 8, 6 reps
Abs Straight Arm Lat Pulldown (View Image) 3 sets Max
Dumbbell Shrugs (View Image) 3 sets 12, 10, 8 reps
Middle Back
Barbell Curl (Biceps) (View Image) 3 sets 12, 10, 8 reps
Glutes Incline DB Curl (Biceps) (View Image) 3 sets 12, 10, 10 reps
Lats Preacher Curl (Biceps) (View Image) 3 sets 12, 10, 10 reps
Decline Crunches (Upper Abs) (View Image) 3 sets 20 to 25 reps
Lower Back Plank (Abs) (View Image) 2 sets 60, 90 secs
Quards
Hamstrings THURSDAY Cardio + Legs + Abs(Lower)
Calves Treadmill - Running (Cardio) (View Image) 20 mins
Barbell Squat (View Image) 4 sets 10, 10, 8,8 reps
DB Lunges (View Image) 3 sets 8, 8, 8 reps
Leg Press (View Image) 3 sets 10, 8, 6 reps
Leg Extension (View Image) 3 sets 15, 15, 12 reps
Leg Curl (View Image) 3 sets 15, 15, 12 reps
Leg Raise (Lower Abs) (View Image) 3 sets 25, 20, 20 reps
V-Crunches (Lower Abs) (View Image) 3 sets 20, 18, 15 reps
FRIDAY Chest + Triceps + Shoulders
Barbell Bench Press (View Image) 4 sets 10, 8, 8, 6 reps
DB Flyes (View Image) 3 sets 10, 10, 10 reps
Cable Crossovers (View Image) 3 sets 12, 10, 10 reps
Closs Grip Bench Press (Tri) (View Image) 4 sets 10, 8, 8, 6 reps
DB Overhead Extensions (Tri) (View Image) 3 sets 10, 10, 8 reps
DB Kickback (View Image) 3 sets 12, 10, 10 reps
Seated DB Press (Shoulders) (View Image) 4 sets 10, 8, 8, 6 reps
Rear Delt DB Flyes (Shoulders) (View Image) 3 sets 12, 12, 12 reps
SATURDAY Back + Biceps + Abs(Upper)
Seated Row (View Image) 4 sets 12, 10, 8, 6 reps
DB Row (View Image) 3 sets 10, 10, 8 reps
Laying T-Bar Row (View Image) 3 sets 10, 10, 10 reps
Cable Upright (View Image) 3 sets 10, 10, 10 reps
Cable Curl (Biceps) (View Image) 4 sets 12, 10, 8, 6 reps
Hammer Curl (Biceps) (View Image) 3 sets 10, 10, 10 reps
DB Concentration Curl (Biceps) (View Image) 3 sets 10, 10, 10 reps
Cable Crunches (Upper Abs) (View Image) 3 sets 20, 20, 20 reps
Stability Ball Crunch (Upper Abs) (View Image) 3 sets Max
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