Intense 4-Day Intermediate Routine

Intense 4-Day Intermediate Routine

11-04-2016
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The key of this routine is intensity and relatively high volume. You should keep the rest breaks between sets as short as possible, and rest for about 2-3 minutes between exercises. Muscle groups are paired in a way that will enable them to recover despite the intensity and the occasionally high rep counts. So, on another workout day, when they get additional load, they won’t get completely exhausted and you won’t get overtrained. It is recommended to split this routine in a Monday-Tuesday and Thursday-Friday pattern so you have plenty of time to recover on the weekend.

Day 1: Chest, biceps and abs

Bench presses: 4x6-10
Dumbbell incline presses: 4x8-10
Incline flyes: 3x-12-15
Cable crossovers: 3x15-20
Standing barbell bicep curls: 3x10-12
Incline dumbbell bicep curls: 3x10-12
Supine cable curls: 3x-12-15
Hammer curls: 3x15-20
Cable crunches: 3x10
Leg raises: 3x15-20 (in the last set, do as many as you can)
Crunches with twist: 3x15-20 (in the last set, do as many as you can)

Day 2: Legs

Squats: 3x6-8
Leg presses: 3x8-10
Lunges: 3x12-15
Stiff-legged deadlifts: 3x12-15
Leg extensions: 3x15-20
Standing calf raises: 4x12-15
Seated calf raises: 4x15-20

Day 3: Shoulders, traps and abs

Dumbbell shoulder presses: 4x8-10
Military presses (standing): 4x8-10
Lateral raises: 3x12-15
Bent-over lateral raises: 3x15-20
Dumbbell shrugs: 3x10-12
Seated knee raises: 3x15-20
Plank: 3x60-90 seconds (in the last set, hold it as long as you can)
Crunches: 3x15-20 (in the last set, do as many as you can)

Day 4: Back, triceps and calves

Bent-over rows: 4x8-10
Wide-grip pulldowns to the chest: 4x8-10
Cable rows: 4x8-10
Straight-arm cable pulldowns: 3x12-15
Rope triceps extensions: 3x12-15
Close-grip bench presses: 3x6-8
Dips: 3x8-10
Seated calf raises: 3x12-15 (in the last set, do as many as you can)
Calves on a leg press machine: 3x15-20 (in the last set, do as many as you can)



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