Men’s Intermediate Muscle Building #1
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Dumbbell Flat Bench
Widegrip Pullups
Barbell Bench Press (incline)
Dumbbell Rows
Dumbbell Flys
T-bar Rows
Tricep Dips
Close Grip Pullups
Medicine Ball Crunches
Hanging Knee Raises
Ball Transfer Crunch
Flat Bench Lying Leg Raises
Men's Intermediate Muscle Building #1
One Arm Lat Pulls
Dumbbell Bent over reverse fly
Dumbbell Shrugs
Dumbbell Front Raise
Barbell Squats (rear)
Dumbbell Deadlifts
Lunges
Leg Press
Calf Raises (standing)
Medicine Ball Crunches
Hanging Knee Raises
Ball Transfer Crunch
Flat Bench Lying Leg Raises
Dumbell Curl With Twist
Tricep Pushdowns Triangle Bar
Barbell Curl
Rope Pushdowns
Wide Grip Cable Curls
Single arm cable pushdown (reverse grip)
Legend: W - warmup set, BB - barbell, DB - dumbell, HS - hammer strength, MB - medicine ball
Chest/Back
Dumbbell Flat Bench
- Set 1 : 15 reps
- Set 2 : 12 reps
- Set 3 : 12 reps
- Set 4 : 12 reps
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Widegrip Pullups
- Set 1 : 15 reps
- Set 2 : 12 reps
- Set 3 : 12 reps
- Set 4 : 12 reps
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Barbell Bench Press (incline)
- Set 1 : 12 reps
- Set 2 : 12 reps
- Set 3 : 12 reps
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Dumbbell Rows
- Set 1 : 12 reps
- Set 2 : 12 reps
- Set 3 : 12 reps
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Dumbbell Flys
- Set 1 : 12 reps
- Set 2 : 12 reps
- Set 3 : 12 reps
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T-bar Rows
- Set 1 : 12 reps
- Set 2 : 12 reps
- Set 3 : 12 reps
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Tricep Dips
- Set 1 : 12 reps
- Set 2 : 12 reps
- Set 3 : 12 reps
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Close Grip Pullups
- Set 1 : 12 reps
- Set 2 : 12 reps
- Set 3 : 12 reps
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Abs
Medicine Ball Crunches
- Set 1 : 12 reps
- Set 2 : 12 reps
- Set 3 : 12 reps
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Hanging Knee Raises
- Set 1 : 12 reps
- Set 2 : 12 reps
- Set 3 : 12 reps
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Ball Transfer Crunch
- Set 1 : 12 reps
- Set 2 : 12 reps
- Set 3 : 12 reps
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Flat Bench Lying Leg Raises
- Set 1 : 12 reps
- Set 2 : 12 reps
- Set 3 : 12 reps
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Shoulders
Men's Intermediate Muscle Building #1
- Set 1 : 12 reps
- Set 2 : 12 reps
- Set 3 : 12 reps
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One Arm Lat Pulls
- Set 1 : 12 reps
- Set 2 : 12 reps
- Set 3 : 12 reps
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Dumbbell Bent over reverse fly
- Set 1 : 12 reps
- Set 2 : 12 reps
- Set 3 : 12 reps
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Dumbbell Shrugs
- Set 1 : 12 reps
- Set 2 : 12 reps
- Set 3 : 12 reps
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Dumbbell Front Raise
- Set 1 : 12 reps
- Set 2 : 12 reps
- Set 3 : 12 reps
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Legs
Barbell Squats (rear)
- Set 1 : 12 reps
- Set 2 : 12 reps
- Set 3 : 12 reps
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Dumbbell Deadlifts
- Set 1 : 12 reps
- Set 2 : 12 reps
- Set 3 : 12 reps
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Lunges
- Set 1 : 12 reps
- Set 2 : 12 reps
- Set 3 : 12 reps
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Leg Press
- Set 1 : 12 reps
- Set 2 : 12 reps
- Set 3 : 12 reps
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Calf Raises (standing)
- Set 1 : 12 reps
- Set 2 : 12 reps
- Set 3 : 12 reps
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Abs
Medicine Ball Crunches
- Set 1 : 12 reps
- Set 2 : 12 reps
- Set 3 : 12 reps
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Hanging Knee Raises
- Set 1 : 12 reps
- Set 2 : 12 reps
- Set 3 : 12 reps
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Ball Transfer Crunch
- Set 1 : 12 reps
- Set 2 : 12 reps
- Set 3 : 12 reps
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Flat Bench Lying Leg Raises
- Set 1 : 12 reps
- Set 2 : 12 reps
- Set 3 : 12 reps
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Bis/Tris
Dumbell Curl With Twist
- Set 1 : 15 reps
- Set 2 : 12 reps
- Set 3 : 12 reps
- Set 4 : 12 reps
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Tricep Pushdowns Triangle Bar
- Set 1 : 15 reps
- Set 2 : 12 reps
- Set 3 : 12 reps
- Set 4 : 12 reps
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Barbell Curl
- Set 1 : 12 reps
- Set 2 : 12 reps
- Set 3 : 12 reps
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Rope Pushdowns
- Set 1 : 12 reps
- Set 2 : 12 reps
- Set 3 : 12 reps
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Wide Grip Cable Curls
- Set 1 : 12 reps
- Set 2 : 12 reps
- Set 3 : 12 reps
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Single arm cable pushdown (reverse grip)
- Set 1 : 12 reps
- Set 2 : 12 reps
- Set 3 : 12 reps
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Rest Day