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Friday 24 November 2017
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Intermediate workout plan

This post is also available in: Bulgarian

Kristiyan StamenovYou’ve been working out for quite sometime and you feel like your begginer days are gone?
Well its time to change your program and in this article i’ll represent you an amazing workout plan for you ! No matter how old are you, or if you’re a girl or a boy ! This intermediate plan will help you to keep improving your body.

Rest between sets is up to 2 minutes.

WARMUP

Warming up is a MUST before ANY workout ! Your workout will be :

2-5 minutes of whole body streching, 2 sets of knee push ups, 1 minute of rope jumping.

Okay, you’ve done your warm up, its time to go ahead to the intermediate workout plan !

Intermediate Workout Plan

 

 

 

 

 

Monday

Exercise                                      Sets and reps 

 

Crunches                                       3 sets of 8-30 reps

 

Wide grip pull ups                           3 sets of 8-15 reps

 

One-arm dumbell row                      3 sets оf 8-12 reps

 

PushUps:                                      3 sets of 10-20 reps

 

Flyes:                                           3 sets оf 10-15 reps

Lunges:                                 3 sets оf 10-15 reps to each leg

 

Biceps curl from knee                         3 sets оf 10-15 reps

 

French Press:                                     3 sets оf 10-15 reps

 

Front shoulder raise:                            3 sets оf 10-15 reps

 

Side shoulder raise:                             3 sets of 10-15 reps

 

Cardio: 20 minutes of – running, jogging, bike riding or swimming

 

Tuesday

 Cardio: 25 minutes of – running, jogging, bike riding or swimming

Wednesday

Exercise                                       Sets and reps

 

Crunches                                      3 sets оf 8-30 reps

 

Wide grip pull ups                           3 sets оf 8-15 reps

 

1 Arm Dumbell Row                        3 sets of 8-12 reps

 

Push ups:                                       3 sets of 10-20 reps

 

Flyes:                                           3 sets оf 10-15 reps

 

Lunges:                                  3 sets оf 10-15 reps each leg

 

Biceps curl from a knee                      3 sets of 10-15 reps

 

French press:                                3 sets of 10-15 reps

 

Front shoulder raise:                3 sets of 10-15 reps

 

Side shoulder raise:               3 sets of 10-15 reps

 

Cardio: 25 minutes of – running, jogging, bike riding or swimming


 

Thursday

 

Cardio: 25 minutes of – running, jogging, bike riding or swimming

 

Friday

Exercise                                       Sets and reps

 

Crunches                                      3 sets оf 8-30 reps

 

Wide grip pull ups                           3 sets оf 8-15 reps

 

1 Arm Dumbell Row                        3 sets of 8-12 reps

 

Push ups:                                       3 sets of 10-20 reps

 

Flyes:                                           3 sets оf 10-15 reps

 

Lunges:                                  3 sets оf 10-15 reps each leg

 

Biceps curl from a knee                      3 sets of 10-15 reps

 

French press:                                3 sets of 10-15 reps

 

Front shoulder raise:                3 sets of 10-15 reps

 

Side shoulder raise:               3 sets of 10-15 reps

 

 

Saturday

 Cardio: 25 minutes of – running, jogging, bike riding or swimming

Sunday

 Cardio: 25 minutes of – running, jogging, bike riding or swimming