Week 1 (Intermediate)

Intermediate

Contributed by: Dennis Stupka-Fisk

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Arms, Shoulders: 1

• Intermediate

• Overhead Press - Barbell
  3 sets × 6 reps, 1m rest
• Upright Row - Barbell
  3 sets × 6 reps, 1m rest
• Side Deltoid Raise - Dumbbell
  3 sets × 6 reps, 1m rest
• Dumbbell Kickback - Dumbbell
  3 sets × 6 reps, 1m rest
• Preacher Curl - EZ Curl Bar
  3 sets × 6 reps, 1m rest
• Forearm Curl - Dumbbell
  3 sets × 6 reps, 1m rest
• Reverse Forearm Curl - Dumbbell
  3 sets × 6 reps, 1m rest

Butt, Thighs, Legs: 1

• Intermediate

• Hack Squat - Barbell
  3 sets × 6 reps, 1m rest
• Leg Curl - Lever
  3 sets × 6 reps, 1m rest
• Leg Extension - Lever
  3 sets × 6 reps, 1m rest
• Heel Press - Lever
  3 sets × 6 reps, 1m rest
• Ankle Flexion with Weight Plate - Bodyweight/Weighted
  3 sets × 6 reps, 1m rest
• Stationary Lunge - Dumbbell
  3 sets × 6 reps, 1m rest
• Lateral Lunge - Barbell
  3 sets × 6 reps, 1m rest

Chest, Abs, Back: 1

• Intermediate

• Incline Bench Press - Barbell
  3 sets × 6 reps, 1m rest
• Dumbbell Fly - Dumbbell
  3 sets × 6 reps, 1m rest
• One-Arm Dumbbell Row - Dumbbell
  3 sets × 6 reps, 1m rest
• T-Bar Row - Barbell
  3 sets × 6 reps, 1m rest
• Dumbbell Trunk Twist - Dumbbell
  3 sets × 6 reps, 1m rest
• Oblique Trunk Rotation with Weight Plate - Bodyweight/Weighted
  3 sets × 6 reps, 1m rest
• Dumbbell Side Bend - Dumbbell
  3 sets × 6 reps, 1m rest