Gym Exercise Programs: Intermediate 1

The intermediate training program is made up of two independent workouts that should be performed on alternate days, one after the other.

For picture demonstrations and text explanations of the exercises, click on the links under Exercise Name.

WORKOUT ONE                                             

Days Primary Body Part Exercise Name Reps Sets Intensity Mon./Wed. Chest Machine Chest Press 12 1 To fatigue Mon./Wed. Chest Barbell Chest Press 12 1 To fatigue Mon./Wed. Shoulders Machine Shoulder Press 12 1 To fatigue Mon./Wed. Abdominals Abdominal Crunch 12 1 To fatigue Mon./Wed. Triceps Tricep Pushdown 12 1 To fatigue

WORKOUT TWO

Days Primary Body Part Exercise Name Reps Sets Intensity Fri./Sun. Back Seated Row 12 1 To fatigue Fri./Sun. Shoulders Dumbbell Shoulder Shrug 12 1 To fatigue Fri./Sun. Shoulders Machine Rear Delt Row 12 1 To fatigue Fri./Sun. Biceps Machine Bicep Curl 12 1 To fatigue Fri./Sun. Legs Hamsting Curl 12 1 To fatigue

If you are confused by any terms or concepts, please refer to our glossary or e-mail us your questions.