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The best gym Training Schedule for the intermediate

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

1- Incline Bench Press



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

2- Flat Bench Fly's



3- Flat Bench Press: 10 Counts - 4 Groups

3- Flat Bench Press:


4- DB Pull Over:  12 Counts - 2 Groups

4- DB Pull Over


5- Cable Crossover: 12 Counts - 2 Groups

5- Cable Crossover




Second day (Back day)
1- Bent Over Barbell Rows: 9 counts - 4 Groups

1- Bent Over Barbell Rows


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

2- T-Bar Rows



3- Pull-Ups: 10 counts - 3 Groups

3- Pull-Ups



4- Pulldowns: 10 counts - 4 Groups

4- Pulldowns


5- Cardio: 30 minute running


Third day (Shoulder day)
1- Shoulder DB Press: 9 counts - 4 sets

1- Shoulder DB Press



2- Upright Rows: 10 counts - 3 sets

2- Upright Rows





3- Rear Dealt Flys: 15 counts - 3 sets

3- Rear Dealt Flys


4- Lateral Raises: 15 counts - 2 sets

4- Lateral Raises


Forth day (REST)
take it rest to cool down

Fifth day (Legs day)
1- Leg Extensions: 10 counts - 3 sets

1- Leg Extensions


2- Squats: 9 counts - 4 sets

2- Squats



3- Lunges: 10 counts - 4 sets

3- Lunges


4- Leg Curl: 12 counts - 4 sets

4- Leg Curl


Sixth day (Arms day)
1- Barbell Curl: 9 counts - 4 sets

1- Barbell Curl


2- Hammer Cable Curl: 9 counts - 4 sets

2- Hammer Cable Curl


3- Preacher Curl:10 counts - 3 sets

3- Preacher Curl


4- Dips: 10 counts - 3 sets

4- Dips


5- Triceps Pushdown: 12 counts - 4 sets

5- Triceps Pushdown


6- Skullcrusher: 9 counts - 4 sets

6- Skullcrusher


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

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