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Intermediate and Advanced Training Program

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Let’s start
DAY 1 ( Chest and Biceps Workout )
Chest :

1.Bench Press 4 set 12 repeat -( Drop set )

2.Incline Bench Press 4 set 12 repeat ( Super set )

Super set ; Dumbell Fly 4 set 10 repeat

3.Cable crossover incline 3 set 12 repeat

4.Decline cable crossover 3 set 12 repeat

5.Pullover 3 set 12 repeat

Biceps:

1. Incline Dumbbell Curl 4 set 12 repeat

2.Barbell Curl 4 set 12 repeat ( Super set )

Super set : Hammer Curl 4 set 10 repeat

3. Concentration Curl 4 set 12 repeat ( negative )

Negative ; make the move quite slow.

DAY 2 ( Shoulder and Triceps Workout )

Shoulder ;

1. Dumbell shoulder press 4 set 12 repeat ( Super set )

Super set ; Rear Deltoid Raise 4 set 10 repeat

2. Lateral Raises 4 set 12 repeat ( Drop set )

3.Front Deltoid Raise 4 set 12 repeat

4.Dumbbell Shrugs 4 set 12 repeat

Triceps :

1. Kick back 4 set 12 repeat

2 Triceps extension 4 set 12 repeat ( Super set )

Super set : One arm pulley push down 4 set 10 repeat

3.Dips 4 sets 12 repeat

DAY 3 ( Back Wokout )

1.Pull up 3 set 10 repeat

2. Lat Pulldown 4 set 12 repeat ( Drop set)

3. Bent-Over Underhand Barbell Row 4 set 12 repeat

4. Seated Cable Row 4 set 12 repeat

5.Hyperextension 4 set 12 repeat

DAY 4 ( Leg Workout )

1. Squat 4 set 12 repeat ( super set )

Super set : Front Squat 4 set 10 repeat

2.Lunge 4 set 16 step

3.Leg Press 4 set 12 repeat

 4.Leg curl 3 set 12 repeat

5.leg extension 3 set 12 repeat

It is your turn

This workout program is for advanced and intermediate levels.

Do not forget to comment after you have done the workout.

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