The best gym Training Schedule for the intermediate

The best gym Training Schedule for the intermediate

One of the most powerful bodybuilding training schedules is training one of five parts of your body on each day of the week. 

This allows you to hit each group of muscles with a large amount of training intensity, giving it a full week of recovery before training it again.

 

While there are many ways you can assemble muscle workout for five days, one of the most effective ways is to exercise each day muscle: legs, chest, back, shoulders and arms.

The result of following this schedule:

• Outstanding powerful muscle.
• Getting rid of Fat.
• Strengthening your body

The best gym Training Schedule 5 day workout

First day (Chest day)

1- Incline Bench Press: 10 Counts - 4 Groups

2- Flat Bench Fly's: 10 Counts - 3 Groups

3- Flat Bench Press: 10 Counts - 4 Groups

4- DB Pull Over:  12 Counts - 2 Groups

5- Cable Crossover: 12 Counts - 2 Groups

Second day (Back day)

1- Bent Over Barbell Rows: 9 counts - 4 Groups

2- T-Bar Rows: 8 counts - 4 Groups

3- Pull-Ups: 10 counts - 3 Groups

4- Pulldowns: 10 counts - 4 Groups

5- Cardio: 30 minute running

Third day (Shoulder day)

1- Shoulder DB Press: 9 counts - 4 sets

2- Upright Rows: 10 counts - 3 sets

3- Rear Dealt Flys: 15 counts - 3 sets

4- Lateral Raises: 15 counts - 2 sets

Forth day (REST)

take it rest to cool down

Fifth day (Legs day)

1- Leg Extensions: 10 counts - 3 sets

2- Squats: 9 counts - 4 sets

3- Lunges: 10 counts - 4 sets

4- Leg Curl: 12 counts - 4 sets

Sixth day (Arms day)

1- Barbell Curl: 9 counts - 4 sets

2- Hammer Cable Curl: 9 counts - 4 sets

3- Preacher Curl:10 counts - 3 sets

4- Dips: 10 counts - 3 sets

5- Triceps Pushdown: 12 counts - 4 sets

6- Skullcrusher: 9 counts - 4 sets

Keep on training well. Remember! the most important thing is concentrating on your goal