Int/Adv – Full Body Weight Training Routine 1

Intermediate/Advanced Weight Training Program 1- Increase Muscle Mass, Strength and Definition
Exercise # of Sets # of Repetitions Weight Load
CHEST
Flat Barbell Bench Press * 5 3 to 10 Moderate to Heavy
Incline Barbell Bench Press* 4 3 to 10 Moderate to Heavy
Flat Bench Dumbbell Flyes 3 12 to 15 Light to Moderate
Incline Dumbbell Flyes 3 12 to 15 Light to Moderate
BACK
Wide Grip Pulldowns* 5 6 to 10 Moderate to Heavy
Barbell Bent Over Rows* 5 6 to 10 Moderate to Heavy
T Bar Rows* 4 6 to 10 Moderate to Heavy
SHOULDERS
Behind the Neck Seated Barbell Deltoids Military Presses* 5 6 to 10 Moderate to Heavy
Seated Barbell Deltoids Military Presses* 5 6 to 10 Moderate to Heavy
Seated Side Lateral Deltoids Raises 3 10 to 12 Light to Moderate
Barbell Shrugs Behind The Back 4 8 to 12 Light to Moderate
BICEPS
Standing Barbell Curls* 5 6 to 10 Moderate to Heavy
EZ Bar Preacher Curls 3 10 to 12 Light to Moderate
Dumbbell Concentration Curls 3 10 to 12 (each arm) Light to Moderate
TRICEPS
Straight Bar Pushdowns 5 10 to 12 Moderate to Heavy
Lying Barbell Press To Chin 3 10 to 12 Light to Moderate
Low Cable Single Arm Extensions 3 10 to 12 (each arm) Light to Moderate
LEGS
Leg Extensions 5 10 to 12 Moderate to Heavy
Barbell Squats* 5 6 to 10 Moderate to Heavy
Leg Presses* 4 6 to 10 Moderate to Heavy
Lying Leg Curls 3 10 to 12 Light to Moderate
Barbell Stiff Leg Deadlifts 3 10 to 12 Light to Moderate
CALVES
Seated Calf Raises 3 to 4 15 to 20 Light to Moderate
Donkey Calf Raises 3 to 4 15 to 20 Light to Moderate
ABDOMINALS
Hanging Knees to Chin Raises 2 to 3 15 to 20 Performed with No Weight
Fingers To Toes Abdominal Crunches 2 to 3 15 to 20 Performed with No Weight
Lying Reverse Abdominals Crunches 2 to 3 15 to 20 Performed with No Weight
Hanging Oblique Knee Raises 2 to 3 12 (each side) Performed with No Weight
NOTE: * = Can Pyramid

3 Day Cycle Performed 6 Days Per Week

Workout Days Muscle Groups
Day 1 Chest, Biceps, Triceps, Abdominals and Obliques
Day 2 Back, Deltoids and Trapezius
Day 3 Quadriceps, Hamstrings and Calves
Day 4 Rest
Rest on the 4th Day and Repeat 3 Day Cycle

2 Day Cycle Performed 4 Days Per Week

Workout Days Muscle Groups
Day 1 Chest, Back, Deltoids, Trapezius, Triceps and Biceps
Day 2 Quadriceps, Hamstrings, Calves, Abdominals and Obliques
Day 4 Rest
Rest on the 3rd Day and Repeat 2 Day Cycle

2 Day Cycle Performed 3 Days Per Week

Workout Days Muscle Groups
Day 1 Chest, Back, Deltoids, Trapezius, Triceps and Biceps
Day 2 Quadriceps, Hamstrings, Calves, Abdominals and Obliques
Day 3 Chest, Back, Deltoids, Trapezius, Triceps and Biceps
Reverse the order the following week so that you work the lower body twice, every other week

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