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Men’s Intermediate Muscle Building #1
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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
Legend: W - warmup set, BB - barbell, DB - dumbell, HS - hammer strength, MB - medicine ball