Gym Workout Plan For Intermediate Pdf

Any successful fat loss workout program is going to take you out of your comfort zone both in the gym and in the kitchen.

Gym workout plan for intermediate pdf. One arm dumbbell row 2 3 12 15 3. Dumbbell lunge 2 3 12 15 3. Four sets for large bodyparts chest back shoulders quads hamstrings and three sets for smaller bodyparts biceps. A good gym routine also focuses on progression.

With that being said if you want to maximize muscle gain then you should aim for the 6 day split. If you are a beginner you will find it hard going to the gym 6 times. Squat 3 4 6 12 2. 4 to 5 days per week.

3 print pdf available at the end of the infographic. Push workouts consist of upper body push. Dumbbell step up 2 3 12 15 glutes 4. Six weeks is enough time to get lean about 10 12 body fat if you re about 10 to 15 pounds over what you were.

Download the free workout log spreadsheet i made specifically for this routine. This rotating 4 5 day intermediate and advanced push pull legs split routine will build muscle and strength efficiently for experienced lifters. But i only have time to go to the gym 3 days a week. Exercise sets reps legs 1.

The workout program is designed so you can exercise 3 or 6 times a week. Pretty much do monday wednesday routine. Full body workout at home instructions. One new exercise is added to each bodypart routine to provide even more angles from which to train your target muscles to promote complete development.

3 to 4 days per week. Do you think the intermediate workout plan would be a better option for me. Posted tue 01 21 2014 00 26 like. Before we get into the nitty gritty of the plan here s a quick disclaimer.

Is the workout for me. Scroll below to see full instructions along with our printable pdf for at home workout plan without equipment. The general guidelines of an intermediate advanced workout routine unlike beginners who all typically tend to benefit most from the same type of basic beginner workout regardless of their specific goals workouts for intermediate and advanced trainees can vary greatly depending on exactly what the person is looking to get out of weight training. Pull downs 3 4 6 12 2.

Barbell hip thrust 3 6 12 5. Effective fat loss workouts are generally energy depleting and physically and mentally taxing and best paired with a nutritional plan of attack that s filled with healthy whole foods no processed fast food crap which leaves you in a slight calorie deficit to lose. Workout pdf download workout. 2 infographic with visual instructions to follow online.

There is a pain free variation for nearly every body type who can healthily perform these movements. Exercise selection for a good gym routine will train fundamental movement patterns push pull lunge hip hinge squat and carry in a way that you are comfortable performing them. Glute cable kickback 2 3 12 15 cardio 15 min of hiit on stationary bike day 2 back arms exercise sets reps back 1.