Intermediate+Workout+Routine

= **__INTERMEDIATE WORKOUT PLAN __** =

Monday
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 * **Bodypart** || **Exercise** || **Number sets** || **Number reps** || **Tempo** ||
 * abs || crunches || 3 || 8-30 || 1s up 1s dn ||
 * lats || pullups || 3 || 8-15 || 2s up 2s dn ||
 * lats || dumbbell rows || 3 || 8-15 || 2s up 2s dn ||
 * chest || pushups || 3 || 8-15 || 2s up 2s dn ||
 * chest || dumbbell flys || 3 || 8-15 || 2s up 2s dn ||
 * legs || lunges || 3 |||| 8-15 (each leg) ||
 * biceps || barbell curls || 3 || 8-15 || 2s up 2s dn ||
 * triceps || dumbbell french press || 3 || 8-15 || 2s up 2s dn ||
 * shoulders || alternating dumbbell press || 3 || 8-15 || 2s up 2s dn ||
 * shoulders || side raise || 3 || 8-15 || 2s up 2s dn ||
 * Weights: 60 minutes & [|Cardio:] 20 minutes - [|jog], brisk walk or bike ||

Wednesday

 * **Bodypart** || **Exercise** || **Number sets** || **Number reps** || **Tempo** ||
 * abs || crunches || 3 || 8-30 || 1s up 1s dn ||
 * lats || pullups || 3 || 8-15 || 2s up 2s dn ||
 * lats || dumbbell rows || 3 || 8-15 || 2s up 2s dn ||
 * chest || pushups || 3 || 8-15 || 2s up 2s dn ||
 * chest || dumbbell flys || 3 || 8-15 || 2s up 2s dn ||
 * legs || lunges || 3 |||| 8-15 (each leg) ||
 * biceps || barbell curls || 3 || 8-15 || 2s up 2s dn ||
 * triceps || dumbbell french press || 3 || 8-15 || 2s up 2s dn ||
 * shoulders || alternating dumbbell press || 3 || 8-15 || 2s up 2s dn ||
 * shoulders || side raise || 3 || 8-15 || 2s up 2s dn ||
 * Weights: 60 minutes & [|Cardio:] 20 minutes - [|jog], brisk walk or bike ||

Friday

 * **Bodypart** || **Exercise** || **Number sets** || **Number reps** || **Tempo** ||
 * abs || crunches || 3 || 8-30 || 1s up 1s dn ||
 * lats || pullups || 3 || 8-15 || 2s up 2s dn ||
 * lats || dumbbell rows || 3 || 8-15 || 2s up 2s dn ||
 * chest || pushups || 3 || 8-15 || 2s up 2s dn ||
 * chest || dumbbell flys || 3 || 8-15 || 2s up 2s dn ||
 * legs || lunges || 3 |||| 8-15 (each leg) ||
 * biceps || barbell curls || 3 || 8-15 || 2s up 2s dn ||
 * triceps || dumbbell french press || 3 || 8-15 || 2s up 2s dn ||
 * shoulders || alternating dumbbell press || 3 || 8-15 || 2s up 2s dn ||
 * ahoulders || side raise || 3 || 8-15 || 2s up 2s dn ||
 * Weights: 60 minutes & [|Cardio:] 20 minutes - [|jog], brisk walk or bike ||

Tuesday, Thursday, Saturday & Sunday

 * [|Cardio:] 20 minutes - [|jog], brisk walk or bike ||

Reference: 1) http://scoobysworkshop.com/intermediate-workout-plan/ 2) http://www.google.ca/search?hl=en&q=nutrition&gs_sm=e&gs_upl=466l2776l0l2951l15l8l2l4l4l0l223l896l5.2.1l14l0&bav=on.2,or.r_gc.r_pw.,cf.osb&biw=1920&bih=937&um=1&ie=UTF-8&tbm=isch&source=og&sa=N&tab=wi&ei=UZwoT8KkE8WM0QH_yYXpAg#um=1&hl=en&tbm=isch&sa=X&ei=2qAoT_69Eaje0QHj4d2rAg&ved=0CDoQBSgA&q=arnold+bench+press&spell=1&bav=on.2,or.r_gc.r_pw.,cf.osb&fp=533a5d0eae0f6bb1&biw=1920&bih=937