Super intense intermediate workout

Super intense intermediate workout

08-01-2016
 / 5.0
Please log in to rate this article!

This is a brutal routine, but it will get you in shape quickly. It is similar to an intermediate routine regarding its basics, but it is slightly more in volume, and much more intense. You will work with drop sets. The protocol is as follows: For each exercise, do a set with a weight that enables you to do 6 reps. Then, you or your training partner should take about 10 % of the weight off the bar so you can do some more reps virtually without rest. After you reach failure again, you can decrease the weight once more and you are done :). Follow this pattern for the exercises where you see 3 numbers separated by slashes in the chart. You don’t need to work with drop sets for the rest of the exercises. This is a slightly modified Yates routine. Never train on consecutive days: always have one day rest after each workout day.

The Yates way

This is actually a slightly modified Dorian Yates routine. Never train on consecutive days: always have one day rest after each workout day.

Chest and shoulders

Exercise

Sets

Reps

Bench press

1 6/6/6

45-degree incline press

1 6/6/6

Flyes+30-degree one-arm press+dips

1 10/10/max. rep

Decline press

1 25

Standing lateral raise

1 10/6/6

Seated lateral raise

1 10/6

Military press (standing)

1 8/6/6

Behind-the-neck press in a rack

1 8

Bent-over lateral raise

1 6/6/6

Shrug

2 6

Back

Exercise

Sets

Reps

Pull-up with extra weight

1 12/6

Lat pull-down to chest

1 8/6/6

Pull-down behind the neck

1 8/6/6

Barbell row

1 6/6/6

Close-grip reverse pull-down

1 8

One-arm row

1 8

Arms

Exercise

Sets

Reps

Standing barbell curl

1 6/6/6

Alternating bicep curl

1 6/6/6

Preacher curl

1 6/6/6

Concentration curl

1 12

Supine tricep extension+close-grip bench press

1 6+8/6+8/6+8

Cable pushdown

1 12/8/8

Overhead cable tricep extension

1 8

One-arm cable

1 8

Wrist curl

2 6

Reverse barbell curls

2 6

Legs

Exercise

Sets

Reps

Squat

3 8

Leg press

2 8

Leg extension

2 12

Leg curl

3 12

Standing calf raise

2 10

Seated calf raise

2 10


Related articles

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:
Vitamin A
It is well-known for long that some foods (like cod liver oil) have a positive impact on sight and eye function. However...
Oatmeal
Oatmeal is oat groats roughly ground or cut into small pieces, but sometimes it is first steamed then flattened and roll...
The 100-Rep Workout
Are you tired of your usual routine and want to spice up your training program? Time to let your hair down! This is a 1...
Latest articles
My Trainer’s Body
Should a personal trainer look good? After all, their bodies are their “advertising platform”. Or, one cannot expect non...
Why We Keep Pumping Iron
This article might not reveal the “secret”. Or, it might need no explanation to you. But one thing is for sure: you MUST...
Does running suck?
Running is generally not considered as an ideal form of training to complement workout with weights. Its benefits, howev...
Shopbuilder Ltd. · Mérey str. 17 HU6722 Szeged, 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
268 ms