Intermediate volume training

Intermediate volume training

01-10-2015
 / 4.9
Please log in to rate this article!

Here you go, an intermediate volume training: you should only undertake it if all conditions of recovery are met, including proper diet and enough rest. Increase load set by set: this way, the number of reps will drop, you can take it for granted :)

This routine is split up as follows:

  1. Day : chest & back
  2. Day : shoulders & arms
  3. Day : legs
  4. Day : rest
  5. Day : chest & back
  6. Day : shoulders & legs
  7. Day : rest

Now let’s see the workout routine. Abs and calves are optional: based on your own discretion and masochism!

Day 1: chest & back

Exercise

Sets

Reps

45-degree incline press

4 12-4

Pull-ups

4 as much as you can

Bench press

4 12-4

Close-grip pull-ups

4 as much as you can

Close-grip bench press

4 12-4

Barbell rows

4 8-4

Cable crossover

4 12-8

Cable rows

4 6-8

Day 2: shoulders, arms and forearms

Exercise

Sets

Reps

Military press

4 12-6

Machine shoulder press

4 12-6

Lateral raises

4 12-6

Bent-over lateral raises

4 12-6

Shrugs

4 10

Barbell bicep curls

3-4 10-6

Standing alternating dumbbell curls

3-4 10-6

Supine tricep extension

4 10-6

Cable pushdown

4 10-6

Overhead cable tricep extension

3-4 8-10

Reverse barbell curls

4 8-10

Wrist curls

4 8-10

Day 3: legs

Exercise

Sets

Reps

Leg extension

4-5 15-6

Leg press

4-5 15-4

Squats

4-5 12-4

Leg curls

4-5 12

Standing calf raises

2-3 10

Seated calf raises

2-3 10


Related articles
Restart Psychology
This article is for those who had to make a pause in training for any reason, for a shorter or longer period of time. This is a story we all know: smaller weigh...

Ask your question about this article here!

You can ask questions after registration and login!
Please log in!

There are no comments


My cart cart
Your cart is empty
Suggested readings:
Magnesium (Mg)
Of the minerals belonging to macroelements, magnesium can be found in the body in the smallest amount. An average adult ...
Upper chest-specific training program
Is your “upper chest” (the upper part of the chest muscle) lagging behind? What it means and what you can do about it He...
Latest articles
A Legendary Bodybuilder Returns After 3 Years of Hiatus
His name is Johnnie O. Jackson. The Arnold Classic champion has not competed since 2017, but now he returns to competit...
Uneven chest muscle development? We have the solution!
HAVING UNEVEN PECS IS A COMMON PROBLEM AMONG FITNESS ENTHUSIASTS. SO, LET’S SEE WHAT YOU CAN DO IN THE GYM TO FIX IT! ...
The Real Protein Diet
There are thousands of articles about the benefits of a protein diet, and many magazines present it as if it was some ki...
Biotech USA Kft. · Huszti út 60, HU1033 Budapest, Hungary · Phone: +36-20-900-0864 (Monday-Friday: 9-17am CEST) · E-mail: shop@builder.eu
Privacy Policy (01098-0001) · Hungarian E-commerce Registration Number: C/002 215/2003 · Online Dispute Resolution
275 ms