Here is an advanced-intermediate bodybuilding workout for strength and muscle mass gain. This home workout can be done with just a used set of dumbbells. This is a complete intermediate bodybuilding workout for gaining muscle and getting stronger, all you need is a used set of dumbbells and your carpeted floor. My intermediate home workout plan is a 3 day split. Bodybuilding Workout Plans - workout programs for building muscle and lean body mass. View exclusive bodybuilding programs, schedules and routines. Buy Now: Progressive Pull Up Program 'How To Master The Pull Up & Build A Massive Muscular Back!' Training Level: For Beginner To Intermediate Lifters Featuring: Lee Hayward (Downloadable DVD - 2010) Regular Price: $39.95. Week Intermediate Deadlift Workout Routine. This is a 1. 2 week deadlift and back strength specialization workout routine designed to help intermediate lifters bring up their pulling power. It consists of three 4 week training blocks: Weeks 1 to 4 – Volume back work. Lighter deadlifts, lower intensity (relative strength). Weeks 5 to 8 – Moderate back work. Moderate deadlifts, increasing intensity. Weeks 9 to 1. 2 – Reduced back work. Peaking to very heavy deadlifts. After the 1. 2th week I recommend talking 7 straight days off before repeating the cycle. Rest, eat and get caught up on movies. By taking the 1. 3th week off, you will be able to cycle through this program 4 times per year. Here is a recommended training split: Monday – Heavy deadlift day. Tuesday – Bench press day. Wednesday – Rest. Thursday – Squats and heavy back day. Friday – Overhead press day. Saturday – Rest. Sunday – Rest. Week Heavy Day Deadlift Cycle. On heavy deadlift days your cycle will be the following: Week 1 – 5. Week 2 – 6. 0% x 7 sets x 5 reps. This is a 12 week deadlift and back strength specialization workout routine designed to help intermediate lifters bring up their pulling power. It consists of three 4 week training blocks. Intermediate Workout Plan If you can do 10 good pushups and 3 good pullups then this workout is appropriate for you, otherwise, stick with the beginning wo. Week 3 – 6. 5% x 6 sets x 4 reps. Week 4 – 7. 0% x 5 sets x 3 reps. Week 5 – 7. 5% x 4 sets x 3 reps. Week 6 – 7. 7. 5% x 3 sets x 3 reps. More Fitness Articles and Tips at www.PersonalFitnessAdvantage.com How to Design Your Own Strength Training Program By Doug Jackson, M.Ed.,CSCS There are many different workout strategies. Almost all of them will create.Week 7 – 8. 0% x 3 sets x 2 reps. Week 8 – 8. 2. 5% x 2 sets x 2 reps. Week 9 – 8. 5% x 3 single reps. Week 1. 0 – 9. 0% x 2 single reps. Week 1. 1 – 9. 5% x 1 single reps. Week 1. 2 – Max attempts, see below. Week 1. 2 max attempt. Warmup and perform a 9. Only advance past the 1. A 2. 5% increase would equate to about 1. Note on percentages. When starting a cycle, take your one rep deadlift max and add 5%. This number will be used as the basis for determining all of the percentages listed above. The following chart shows increase goals for deadlifts between 2. Deadlift Goal Calculator. Current One Rep Max + 5%Current Deadlift+5% Goal 2. Intermediate Deadlift Workout Routine. Monday. Heavy Deadlift Day. Exercise. Sets. Reps Deadlifts (See weekly chart) High Rack Pull & Shrug * See Below 5 One Arm Dumbbell Rows 4 1. Hyperextensions 4 1. Face Pulls or Bent Over Laterals 4 1. Tuesday. Bench Press Day. Exercise. Sets. Reps Bench Press 4 5 Incline Dumbbell Bench Press 4 8 Seated Arnold Press 4 1. Cable Tricep Extension 4 1. Dumbbell Curl 4 1. Thursday. Squats and Heavy Back Day. Exercise. Sets. Reps Squats 4 5 Barbell Rows 4 5 Pull Ups or Lat Pull Downs 4 1. Seated Cable Rows 4 1. Leg Curls 4 1. 2Friday. Overhead Press Day. Exercise. Sets. Reps Military Press 4 8 Close Grip Bench Press 4 8 Dips 4 1. Upright Rows 4 1. Hammer Curl 4 1. 0* Rack Pull and Shrug. Start with 1. 35 x 5 reps. Work up, adding 9. Back work. For barbell rows, pull ups, seated cable rows, dumbbell rows and hyperextensions, the number of sets you perform for each exercise will vary as follows: Weeks 1 to 4 – 4 sets per exercise. Weeks 5 to 8 – 3 sets per exercise. Weeks 9 to 1. 2 – 2 sets per exercise. Program Expectations. This program is set up to add at least 1. I repeat: AT LEAST 1. On your max attempt day you have the opportunity to double this, which creates a potential for a 3. Over the course of a year you could add up to 1.
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