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  • Intermediate Home Workout

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    Lewis Smith
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    This intermediate home workout schedule provides exercises for chest, triceps, back, biceps, shoulders, legs and abs to be completed 3-4 times per week, with 30 minutes of cardio recommended daily. Each day focuses on a different muscle group and includes 3 sets of various exercises with 60 seconds of rest between sets, taking 30 minutes to complete. The full weekly workout is estimated to take 2.5-3 hours.

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    This intermediate home workout schedule provides exercises for chest, triceps, back, biceps, shoulders, legs and abs to be completed 3-4 times per week, with 30 minutes of cardio recommended daily. Each day focuses on a different muscle group and includes 3 sets of various exercises with 60 seconds of rest between sets, taking 30 minutes to complete. The full weekly workout is estimated to take 2.5-3 hours.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    26 views1 page

    Intermediate Home Workout

    Uploaded by

    Lewis Smith
    This intermediate home workout schedule provides exercises for chest, triceps, back, biceps, shoulders, legs and abs to be completed 3-4 times per week, with 30 minutes of cardio recommended daily. Each day focuses on a different muscle group and includes 3 sets of various exercises with 60 seconds of rest between sets, taking 30 minutes to complete. The full weekly workout is estimated to take 2.5-3 hours.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    of 1

    Intermediate

    Home Workout
    Chest:  3 sets of dumbbell flys , 6-12 reps per set with 60s between
    sets.  3 sets of dumbbell press, 6-12 reps per set with 60s between sets.
    Triceps: 3 sets of french press, 6-12 reps per set with 60s rest between
    Mon sets.
    Abs: 4 sets of bicylcle crunches, as many as you can do with 60s rest
    between sets
    Time Required - 30 minutes
    Cardio: Continuous jump rope
    Tue Time Required - 30 minutes
     
    Back: 3 sets of overhand pullups (pull-ups), as many reps as you can do
    with 60s rest between sets.  3 sets of dumbbell rows, 6-12 reps per set
    with 60s rest between sets.(n/a)
    Biceps: 3 sets of dumbbell curls, 6-12 reps per set with 60s rest between
    Wed sets
    Abs: 4 sets of bicylce crunches, as many as you can do with 60s rest
    between sets
    Time Required - 30 minutes
    Cardio: Continuous jump rope
    Thu Time Required - 30 minutes
     
    Shoulders: 3 sets of alternate shoulder press, 6-12 reps per set with 60s
    rest between sets.  3 sets of side raises, 6-12 reps per set with 60s rest
    between sets.
    Legs: 6 sets of lunges, 6-12 reps per set with 60s rest between sets
    Fri 3 sets of calf raises (one set per position), 50 reps per leg per set with
    60s rest between sets
    Abs: 4 sets of bicylce crunches, as many as you can do with 60s rest
    between sets
    Time Required - 30 minutes
    Cardio: Continuous jump rope (optional)
    Sat Time Required - 30 minutes
    Sun rest
      time = 2.5-3.0hrs/week

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