INTERMEDIATE WORKOUT PLANArnold.jpg

Monday






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