Week 2 (Intermediate)

Intermediate

Contributed by: Dennis Stupka-Fisk

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Arms, Shoulders: 2

• Intermediate

• Military Press - Dumbbell
  3 sets × 6 reps, 1m rest
• Dumbbell Raise - Dumbbell
  3 sets × 6 reps, 1m rest
• Front Deltoid Raise - Dumbbell
  3 sets × 6 reps, 1m rest
• Lying Cross-Shoulder Triceps Extension - Dumbbell
  3 sets × 6 reps, 1m rest
• Reverse-Grip Curl - EZ Curl Bar
  3 sets × 6 reps, 1m rest

Butt, Thighs, Legs: 2

• Intermediate

• Bench Lateral Stepup - Dumbbell
  3 sets × 6 reps, 1m rest
• Hack Squat - Barbell
  3 sets × 6 reps, 1m rest
• Leg Extension - Lever
  3 sets × 6 reps, 1m rest
• Front Squat - Barbell
  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
• Duck Squat - Dumbbell
  3 sets × 6 reps, 1m rest

Chest, Abs, Back: 2

• Intermediate

• Incline Bench Press - Barbell
  3 sets × 6 reps, 1m rest
• Dumbbell Fly - Dumbbell
  3 sets × 6 reps, 2:40 rest
• One-Arm Dumbbell Row - Dumbbell
  3 sets × 6 reps, 1m rest
• T-Bar Row - Barbell
  3 sets × 6 reps, 1m rest
• Dumbbell Side Bend - Dumbbell
  3 sets × 6 reps, 1m rest
• Curl Up with Weight Plate - Bodyweight/Weighted
  3 sets × 6 reps, 1m rest