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Program >> Muscle Gain
WORKOUT INTERMEDIATE WORKOUT PROGRAM - MUSCLE GAIN
PLAN
MEN
Shock your muscle into growth by rotating this workout with your current routine. This workout
  Beginner hits each major muscle group twice per week. Monday is chest/triceps/shoulders, Tuesday is
back/biceps, Wednesday heavy leg routine, Thursday is chest/triceps/shoulders and Friday is
Muscle
back/biceps. This workout is ideal for people stuck on a plateau. The change in routine will
Gain
Fat Loss shock your muscles and when you change back to your original program your muscles will be
  Intermediate
shocked again. Following are the 6 weeks intermediate workout program:--
        DAYS                                               EXERCISES     
Muscle       Monday                          Chest + Triceps + Shoulders
Gain
Fat Loss       Tuesday                          Back + Biceps + Abs(Upper)
  Advance                              Off
Wednesday
      Thursday                          Cardio + Legs + Abs(Lower)
Muscle
WOMEN       Friday                          Chest + Triceps + Shoulders
Gain
  Beginner       Saturday                          Back + Biceps + Abs(Upper)
      Sunday                          Off
Fat Shed
  Intermediate

Fat Loss &       MONDAY    Chest + Triceps +

  Advance
Tonning   DB Bench Press Shoulders (View        3 sets     10, 10, 8 reps
  Incline DB Press (View
Image)        3 sets     10, 10, 10
Define &   Dips - Chest Version (View
Image)        3 sets     Max
reps
EXERCISES
Strength   Cable Front Raise (View        3 sets     12, 12, 12
Image)
  Chest   DB Side Raise (View
Image)        3 sets  reps
  12, 10, 8 reps
  Laying Skull Crusher  (Triceps)
(View
Image)        3 sets     12, 10, 8 reps
  Shoulders   Triceps Pushdown  (Triceps)        3 sets     12, 10, 8 reps
(View
Image)
  Biceps   DB One-Arm Triceps Extension(View
Image)        3 sets     12, 10, 8 reps
  Triceps Image)
  Traps      TUESDAY      Back + Biceps +
  Wide Grip LatAbs(Upper)
Pulldown (View        3 sets     10, 8, 6 reps
  Forearms   V-Grip Lat Pulldown (View
Image)        3 sets     10, 8, 6 reps
  Abs   Straight Arm Lat Pulldown (View
Image)        3 sets     Max
  Dumbbell Shrugs (View
Image)        3 sets     12, 10, 8 reps
  Middle Back   Barbell Curl  (Biceps) (View        3 sets     12, 10, 8 reps
Image)
  Glutes   Incline DB Curl  (Biceps) Image)
(View        3 sets     12, 10, 10
  Preacher Curl  (Biceps) (View
Image)        3 sets  reps
  12, 10, 10
  Lats   Decline Crunches  (Upper Abs)        3 sets  reps
  20 to 25 reps
(View
Image)
  Lower Back   Plank  (Abs) (View
Image)        2 sets     60, 90 secs
  Quards Image)
  Hamstrings         Cardio + Legs +
  Treadmill - Running
THURSDAY (Cardio)
Abs(Lower) (View       20 mins
  Calves
  Barbell Squat (View
Image)        4 sets     10, 10, 8,8
  DB Lunges (View
Image)        3 sets     8, 8, 8 reps
reps
  Leg Press (View
Image)        3 sets     10, 8, 6 reps
  Leg Extension (View
Image)        3 sets     15, 15, 12
  Leg Curl (View
Image)        3 sets     15, 15, 12
reps
  Leg Raise (Lower Abs) (View
Image)        3 sets     25, 20, 20
reps
  V-Crunches (Lower Abs) (View Image)        3 sets  reps
  20, 18, 15
Image) reps
      FRIDAY    Chest + Triceps +
  Barbell BenchShoulders
Press (View        4 sets     10, 8, 8, 6
  DB Flyes (View
Image)        3 sets  reps
  10, 10, 10
  Cable Crossovers (View
Image)        3 sets     12, 10, 10
reps
  Closs Grip Bench Press (Tri) (View
Image)        4 sets     10, 8, 8, 6
reps
  DB Overhead Extensions (Tri) (View
Image)        3 sets     10, 10, 8 reps
reps
  DB Kickback (View
Image)        3 sets     12, 10, 10
  Seated DB Press (Shoulders) (View
Image)        4 sets     10, 8, 8, 6
reps
  Rear Delt DB Flyes (Shoulders)(View
Image)        3 sets  reps
  12, 12, 12
Image) reps
    SATURDAY      Back + Biceps +
  Seated Row Abs(Upper) (View        4 sets     12, 10, 8, 6
  DB Row (View
Image)        3 sets  reps
  10, 10, 8 reps
  Laying T-Bar Row (View
Image)        3 sets     10, 10, 10
  Cable Upright (View
Image)        3 sets     10, 10, 10
reps
  Cable Curl (Biceps) (View
Image)        4 sets     12, 10, 8, 6
reps
  Hammer Curl (Biceps) (View
Image)        3 sets     10, 10, 10
reps
  DB Concentration Curl (Biceps)(View
Image)        3 sets     10, 10, 10
reps
  Cable Crunches (Upper Abs) (View
Image)        3 sets     20, 20, 20
reps
  Stability Ball Crunch (UpperImage)
Abs)
(View        3 sets     Max
reps
Image)

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