A free ‘Intermediate’ workout Program.

I understand how difficult is to find a suitable and less confusing workout program on web. Though there are apps like Bodyspace and Fittr on which you can find programs according to your body needs, but we still want that spoon-feeding when it comes to fitness regime and advice.

So, here is a workout program which you can follow on daily basis to ‘maintain’ your fitness level.

Single muscle every day. Also, google the name of exercise if you are unaware of it.

Can be followed by both XX and XY chromosomes.

 

MONDAY: LEGS (quads)

{Warm up your quads by doing free weight squats and few reps of extensions on machine.

Also stretch your back by doing camel and cat before you hit legs.}

 

45-50 sec rest between sets and 2 min rest between exercise.

 

  • Barbell SQUATS: 5 sets of 10 Reps each. (Increase weight till 3rdset and do remaining 2 sets with same weight – also keep weights which makes you fail on that 10threp)
  • Front SQUATS – 2 sets of 10 reps
  • Leg EXTENSIONS – 7 sets of 8 reps. (Do not go too heavy on this because it is an injury prone exercise)
  • Walking LUNGES – 3 sets of 20 steps. (you can do it with holding dumbbells or barbell or kettlebells)
  • Standing Calf Raises – 7 set of 20 reps. (Do it however you want, but do hit those calves)

 

 

TUESDAY: CHEST

{Warm up your shoulder and rotator cuffs by moving them with 2-3kg dumbbells}

 

45-50 sec rest between sets and 2 min rest between exercise.

 

  • BENCH PRESS (flat) – 5 sets of 10 reps (Increase weight till 3rdset and do remaining 2 sets with same weight – also keep weights which makes you fail on that 10threp)
  • BENCH PRESS (inclined) – 3 sets of 12 reps
  • BENCH PRESS (declined) – 3 sets of 12 reps
  • DUMBBELL FLYS – 5 sets of 10 reps (push through chest not from shoulders)
  • Cable CROSSOVER – 3 sets of 10 reps (remember to pull from chest not from elbows)
  • Dumbbell PULLOVER – 3 sets of 10 reps
  • Dips – 20-30

 

WEDNESDAY – BACK

{Warm up your shoulder and rotator cuffs by moving them with 2-3kg dumbbells, few pullups as well)

  • 30 pullups
  • Deadlifts – 5 sets of 5 reps (You can go heavy on this)
  • Lat pulldown – 5 sets of 10 reps (don’t hold too wide or too narrow)
  • Seated Cable Row – 5 sets of 10 reps (move with the motion of the cable)
  • Single arm Dumbbell Row – 3 sets of 10 reps (keep your bend 90 degress)
  • Shrugs – 3 sets of 10 reps
  • 30 pullups
  • back extension

 

THURSDAY – SHOULDERS

{Warm up your shoulder and rotator cuffs by moving them with 2-3kg dumbbells}

  • Overhead Shoulder PRESS – 5 sets of 10 reps
  • Arnold Press – 3 sets of 7 reps
  • Side Lateral Raises – 5 sets of 10 reps
  • Front Lateral Raises – 5 sets of 10 reps
  • Bent over lateral raises – 3 sets of 7 reps
  • Rear delt flys – 2 sets of 10 reps

 

FRIDAY – HAMS

(warm up your hamstrings by doing some light weight leg curls and dumbbells bent over)

  • Sumo Deadlifts – 5 sets of 5 reps
  • SQUATS – 2 sets of 10 reps
  • Leg Curls – 3 sets of 10 reps
  • Barbell hip thrusts – 3 sets of 12 reps
  • Walking Lunges – 3 sets of 20 steps
  • Bulgarian split squats – 2 sets of 20 reps
  • Calf Raises – 50

 

SATURDAY – ARMS

{Warm up rotator cuff}

  • Single arm dumbbell curls – 5 sets of 12 reps
  • Close grip bench press – 5 sets of 12 reps
  • Barbell dumbbell curls – 3 sets of 12 reps
  • Triceps cable pushdown – 5 sets of 12 reps
  • Hammer curls – 7 sets of 7 reps
  • Skullcrusher – 3 sets of 12 reps
  • Dips – 50

 

ADDITIONAL TIPS:

  • Keep your core tight in each of these exercise
  • Inhale – do the rep – exhale.
  • Keep sipping water
  • Black coffee before workout
  • Re rack the weights.
  • Wipe bench/machine after using them.

 

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.