An intermediate level bodybuilding and fitness program

★ Posted on 12-10,2024

Intermediate fitness plan

Muscle Net Tips: This plan is suitable for intermediate bodybuilding enthusiasts to refer to. We hope that everyone can make arrangements based on their own circumstances.

Fitness plan exercises four times a week. Rest on Mondays, Wednesdays and Fridays, practice on Tuesdays, Thursdays and Saturdays

Tuesday practice content: Chest and abdominal muscle training:

1 Flat barbell bench press 3 groups--10 times (training the entire pectoralis major muscle)

2. Incline barbell bench press 3 groups--10 times (training muscles along the lower chest)

3 Parallel bar arm flexion and extension (wide grip) 2 groups--10 times (training muscles along the lower chest)

4 Incline dumbbell press (30-degree angle) 3 groups--10 times (training upper chest muscles)

5 flat dumbbell flyes 3 groups--10 times (training the middle part of the chest muscles)

Chest clamping with 6 instruments, 3 groups - 10 times (training the thoracic groove)

7 sit-ups 3 groups--30 times (upper abdomen)

8 Supine leg raise 3 sets--30 times (lower abdomen)

Thursday practice content: Back biceps training

1 Pull-ups 3 sets--10 times (upper back)

2 barbell rows 3 sets-10 times (lower back)

3 Narrow Grip Pulldown 3 sets--10 times (upper back)

4 Seated rowing 3 sets--10 times (lower back)

5 barbell curls 3 sets--10 times (biceps)

6 Dumbbell curls 3 sets--10 times (biceps)

7 Plank curls 3 sets--10 times (biceps)

8 Supine arm flexion and extension 3 sets--10 times (triceps)

9. 3 sets of machine press--10 times (triceps brachii)

10 standing dumbbell lift 3 sets--10 times (triceps)

Saturday practice content: Shoulders and abdominal training:

1 Seated barbell press 3 sets--10 times (whole shoulder)

2 Seated dumbbell press 3 sets-10 times (whole shoulder)

3 Upright barbell pull-up (narrow grip) 3 groups--10 times (anterior and middle deltoid muscles)

4 Dumbbell lateral raises 3 sets--10 times (anterior and middle deltoid muscles)

5 Reverse seated chest clamping 3 groups--10 times (rear deltoid muscles)

6 dumbbell prone flyes 3 groups--10 times (rear deltoid muscles)

7 sit-ups 3 groups--30 times (upper abdomen)

8 Supine leg raise 3 sets--30 times (lower abdomen)

Sunday practice content: Leg training:

1 barbell squat 3 sets--10 times (quadriceps)

2 equipment leg kicks, 3 groups--10 times (quadriceps)

3 leg flexion and extension 3 sets--10 times (quadriceps)

4-leg curls 3 sets--10 times (biceps femoris)

5-device calf raise 3 groups--20 times (calf muscles)

If you have enough time, you can train the back and biceps separately on Thursday. Put the 2 and 3 bras on Friday to practice.

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