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
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