Start To Fitness | Men’s Intermediate Muscle Building #2

Men’s Intermediate Muscle Building #2

On days with multiple muscle groups, this workout intends to have you superset those together. You should not have more than 30 seconds between 2 exercises, followed by a 90 second break.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Chest/Back

Barbell Bench Press (flat)

Set 1 : 12 reps
Set 2 : 10 reps
Set 3 : 8 reps
Set 4 : 8 reps

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Lat Pull Downs (Wide Grip)

Set 1 : 12 reps
Set 2 : 10 reps
Set 3 : 8 reps
Set 4 : 8 reps

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Barbell Bench Press (incline)

Set 1 : 12 reps
Set 2 : 10 reps
Set 3 : 8 reps
Set 4 : 8 reps

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Dumbbell Rows

Set 1 : 12 reps
Set 2 : 10 reps
Set 3 : 8 reps
Set 4 : 8 reps

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Barbell Bench Press (Decline)

Set 1 : 12 reps
Set 2 : 10 reps
Set 3 : 8 reps
Set 4 : 8 reps

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Seated Wide Grip Row

Set 1 : 12 reps
Set 2 : 10 reps
Set 3 : 8 reps
Set 4 : 8 reps

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Cardio/Abs

Rope Cable Crunch 3

Set 1 : 15 reps
Set 2 : 15 reps
Set 3 : 10 reps
Set 4 : 10 reps

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Oblique Dumbbell Crunch 1

Set 1 : 15 reps
Set 2 : 12 reps
Set 3 : 10 reps
Set 4 : 8 reps

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Russian Twists

Set 1 : 20 reps
Set 2 : 20 reps
Set 3 : 20 reps
Set 4 : 20 reps

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Crunches

Set 1 : 30 reps
Set 2 : 30 reps
Set 3 : 30 reps
Set 4 : 30 reps

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Bis/Tris

Rope Pushdowns

Set 1 : 12 reps
Set 2 : 10 reps
Set 3 : 8 reps
Set 4 : 8 reps

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Wide Grip Cable Curls

Set 1 : 12 reps
Set 2 : 10 reps
Set 3 : 8 reps
Set 4 : 8 reps

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Barbell Bench Press (Close Grip)

Set 1 : 12 reps
Set 2 : 10 reps
Set 3 : 8 reps
Set 4 : 8 reps

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Barbell Curl

Set 1 : 12 reps
Set 2 : 10 reps
Set 3 : 8 reps
Set 4 : 8 reps

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Single arm cable pushdown (reverse grip)

Set 1 : 12 reps
Set 2 : 10 reps
Set 3 : 8 reps
Set 4 : 8 reps

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One Arm Cable Curl

Set 1 : 12 reps
Set 2 : 10 reps
Set 3 : 8 reps
Set 4 : 8 reps

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Legs

Barbell Squats (Front)

Set 1 : 15 reps
Set 2 : 12 reps
Set 3 : 10 reps
Set 4 : 8 reps

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Calf Raises (seated)

Set 1 : 15 reps
Set 2 : 12 reps
Set 3 : 10 reps
Set 4 : 10 reps
Superset every set with burnouts below

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Squatting Calf burnouts

Set 1 : 15 reps
Set 2 : 15 reps
Set 3 : 15 reps
Set 4 : 15 reps

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Machine Leg Extension

Set 1 : 12 reps
Set 2 : 10 reps
Set 3 : 8 reps
Set 4 : 8 reps

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Machine Leg Curls

Set 1 : 12 reps
Set 2 : 10 reps
Set 3 : 8 reps
Set 4 : 8 reps

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Calf Raises (standing)

Set 1 : 15 reps
Set 2 : 12 reps
Set 3 : 10 reps
Set 4 : 10 reps

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Leg Press

Set 1 : 12 reps
Set 2 : 10 reps
Set 3 : 8 reps
Set 4 : 8 reps
Set 5 : 15+ reps small weight to exhaustion

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Shoulders

Dumbbell Front Raise

Set 1 : 12 reps
Set 2 : 10 reps
Set 3 : 8 reps
Set 4 : 8 reps

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Barbell Seated Military Press

Set 1 : 12 reps
Set 2 : 10 reps
Set 3 : 8 reps
Set 4 : 8 reps

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Single Arm Cable Lateral Raises

Set 1 : 12 reps
Set 2 : 10 reps
Set 3 : 8 reps
Set 4 : 8 reps

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Bent over lateral cable extensions

Set 1 : 12 reps
Set 2 : 10 reps
Set 3 : 8 reps
Set 4 : 8 reps

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Plate Front Raise

Set 1 : 12 reps
Set 2 : 10 reps
Set 3 : 8 reps
Set 4 : 8 reps

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Dumbbell Shrugs

Set 1 : 12 reps
Set 2 : 10 reps
Set 3 : 8 reps
Set 4 : 8 reps

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Cardio/Abs/Calves