3-Day intermediate to semi-advanced routine

3-DAY INTERMEDIATE BODYBUILDING ROUTINE

Using Mon/Wed/Fri training schedule, a sample workout routine could be:


Monday: Chest/Triceps/Shoulders

Dumbbell presses on flat bench 2x 8-10

Dumbbell presses on incline bench 2x 10-12

Standing barbell military presses 2x 10-12

Cable crossover flies (focus on contraction) 2x 12-15

Standing barbell military presses 2x 10-12

Lateral dumbbell deltoid raises 2x 12-15

Dips 2x 10-12

Skullcrushers with EZ-bar 2x 10-12

Tricep V-bar pushdowns 2x 10-12



Tuesday: Rest



Wednesday: Back/Biceps/Forearms/Abs


Deadlifts 3 10-12

Reverse-grip lat pulls 2x 10-12

Dumbbell rows 2x 10-12

Chins 2x 10-12

Preacher curls with EZ-bar 2x 10-12

Standing alternating dumbbell bicep curls 2x 10-12

Seated dumbbell hammer curls 2x 8-10

Reverse bicep curls with straight bar 2x 12-15

Abs- 4x 10-20

Leg raises- 4x 10-20



Thursday: Rest



Friday: Legs

Squats 3x 10-12

Leg presses (plate-loaded machine) 2x 8-10

Leg extension machine 2x 10-12

Seated hamstring curls 2x 10-12

Face-down hamstring curls 2x 10-12

Standing calf presses 3x 8-10

Donkey calf presses 2x 10-12

Lying calf presses 2x 10-12



Weekend: Rest