(1) Intermediate 4 days / week
A1, B1, A1, B1
A1, Upper Body
Note: if you are working on losing weight, do 3 sets of each exercise / if you are working on gaining weight, do 4 sets of each exercise.
Warm up: walking on the treadmill or outside for 5-10 minutes & dynamic stretching
Barbell Bench Press, flat 3-4 sets of 6-8 repetitions
Barbell Row / Pull Up, wide grip 3-4 sets of 6-8 repetitions
Barbell Overhead Press, standing 3-4 sets of 6-8
Pulldown, wide grip 3-4 sets of 6-8 repetitions
Barbell Curl 3-4 sets of 12-15 repetitions
Cable pushdown, straight bar 3-4 sets of 12-15 repetitions
Optional Core Superset 2 sets of AMAP
Cutting: cardio 15-20 minutes
B1, Lower Body
Warm up: walking on the treadmill or outside for 5-10 minutes & dynamic stretching
Leg Press 3-4 sets of 8-10 repetitions
Barbell Stiff Legged Deadlift 3-4 sets of 8-10 repetitions
Barbell Back Squat, close stance 3-4 sets of 8-10 repetitions
Leg Extension supersetted with Hamstring Curl, seated 3-4 sets of 8-10 repetitions
Machine Calf Raise 3-4 sets of 15-20 repetitions
Cutting: cardio 15-20 minutes
Optional Core Superset 2 sets of AMAP
Resting times between sets:
These are examples of the rest times between sets. When doing compound movements with lower reps, the rest time should be a bit longer than when training for hypertrophy with higher reps.
4-8 repetitions – 2-4 minutes
8-12 repetitions – 1-2 minutes
15-20 repetitions – 45 seconds – 90 seconds
The rest times does not necessarily need to be timed during your workout sessions. When you start your next set feeling recovered enough from the previous set and keep making progress, you are most likely doing great job with the rest periods.