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  • Ivysaur's Intermediate Aesthetic Routine Print

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    Mark Monachino
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    This document outlines an intermediate aesthetic lifting routine split into 6 days. It includes exercises like deadlifts, squats, bench press, rows, curls and more. Each exercise lists the weight, reps, and number of sets to perform for weeks 1 through 3. The routine increases weight and reps over the 3 weeks and focuses on both strength and hypertrophy training different muscle groups each day.

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    Ivysaur's Intermediate Aesthetic Routine Print.xlsx

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    This document outlines an intermediate aesthetic lifting routine split into 6 days. It includes exercises like deadlifts, squats, bench press, rows, curls and more. Each exercise lists the weight, reps, and number of sets to perform for weeks 1 through 3. The routine increases weight and reps over the 3 weeks and focuses on both strength and hypertrophy training different muscle groups each day.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    1K views1 page

    Ivysaur's Intermediate Aesthetic Routine Print

    Uploaded by

    Mark Monachino
    This document outlines an intermediate aesthetic lifting routine split into 6 days. It includes exercises like deadlifts, squats, bench press, rows, curls and more. Each exercise lists the weight, reps, and number of sets to perform for weeks 1 through 3. The routine increases weight and reps over the 3 weeks and focuses on both strength and hypertrophy training different muscle groups each day.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 1

    lvysaur's

    Intermediate Aesthetic Routine


    DAY 1
    Weight Reps Week 1 Sets Week 2 Sets Week 3 Sets
    Lift
    Deadlift 405 4 4 5 6
    Chin-up Body 7 3 4 5
    BB Row 185 4 3 4 5
    Seated Row 120 10 3 4 5
    BB Curl 60 12 3 4 5
    Preacher Curl 20 12 3 4 5

    DAY 2
    Weight Reps Week 1 Sets Week 2 Sets Week 3 Sets
    Lift
    Bench 190 4 3 4 5
    Incline Press 135 8 3 4 5
    DB Press 55 8 3 4 5
    Flies 80 12 3 4 5
    Skullcrusher 60 12 3 4 5
    Tricep Ext 30 12 3 4 5

    DAY 3
    Weight Reps Week 1 Sets Week 2 Sets Week 3 Sets
    Lift
    Squat 305 4 4 5 6
    OHP 100 8 3 4 5
    Leg Curl 95 10 3 4 5
    Lat Raise 15 12 3 4 5
    Rear Delt Fly 85 12 3 4 5
    DAY 5
    Weight Reps Week 1 Sets Week 2 Sets Week 3 Sets
    Lift
    Chin-up Body +45 4 3 4 5
    Bench 170 8 3 4 5
    BB Row 145 12 3 4 5
    Incline Press 155 4 3 4 5
    BB Curl 60 12 3 4 5
    Preacher Curl 20 12 3 4 5

    DAY 6
    Weight Reps Week 1 Sets Week 2 Sets Week 3 Sets
    Lift
    Squat 265 8 4 5 6
    OHP 115 4 3 4 5
    Walking Lunge 40x2 24 3 4 5
    Skullcrusher 60 12 3 4 5
    Tricep Ext 30 12 3 4 5

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