BEGINNERS-INTERMEDIATE R OUTINE : 3 DAY SPLIT : THE PROGRAM: SPLIT: 3-DAY VOLUME: MEDIUM -HIGH REPS: 10-12 REST: 1 MINUTE

BETWEEN EACH SET MONDAY : CHEST/BACK/TRAPS:

2 SETS: INCLINE DUMBBELL PRESS 2 SETS: DEADLIFTS 2 SETS: INCLINE HAMMER STRENGTH PRESS 2 SETS: LAT PULLDOWNS 2 SETS: DIPS 2 SETS: BARBELL ROWS 2 SETS: DUMBBELL PULLOVERS 2 SETS: MACHINE ROWS 2 SETS: DECLINE BENCH PRESS 2 SETS: CLOSE -GRIP PULLDOWNS 2 SETS: FLAT BENCH DUMBBELL FLYES 2 SETS: SEATED CABLE ROWS 2 SETS: CABLE CROSSOVERS 2 SETS: HYPEREXTENSIONS 1 SET: CABLE SHRUGS 1 SET: DUMBBELL SHRUGS

TUESDAY: 20 MINUTES LOW - MEDIUM INTENSITY CARDIO. WEDNESDAY: QUADS/HAMS:

2 SETS: BARBELL BACK SQUAT - MEDIUM -WIDE STANCE 2 SETS: SMITH MACHINE STIFF-LEGGED DEADLIFTS - CLOSE STANCE 2 SETS: LEG PRESS - CLOSE STANCE 2 SETS: LYING LEG CURLS - CLOSE STANCE 2 SETS: LEG EXTENSIONS - CLOSE STANCE 2 SETS: SEATED LEG CURLS - WIDE STANCE 2 SETS: DUMBBELL LUNGES 2 SETS: BARBELL GOOD MORNINGS - MEDIUM -WIDE STANCE 2 SETS: LEG EXTENSIONS - MEDIUM -WIDE STANCE 2 SETS: STANDING LEG CURLS 2 SETS: ABDUCTIONS 2 SETS: ADDUCTIONS

THURSDAY: 20 MINUTES LOW -MEDIUM INTENSITY CARDIO.

FRIDAY: ARMS/FOREARMS/DELTS:

SEATED OVERHEAD DUMBBELL PRESS - 2 SETS EZ BAR LYING TRICEP EXTENSION - 2 SETS DUMBBELL BICEP CURLS - 2 SETS DUMBBELL SIDE -LATERALS - 2 SETS V-BAR TRICEP PRESS DOWNS - 2 SETS INCLINE CURLS - 2 SETS WIDE-GRIP MACHINE OVERHEAD PRESS ONE-ARM OVERHEAD DUMBBELL EXTENSIONS - 2 SETS PREACHER EZ BAR CURLS BENT-OVER CABLE SIDE -LATERALS - 2 SETS KNEELING CABLE OVERHEAD EXTENSIONS - 1 SET CABLE ROPE CURLS - 1 SET UPRIGHT ROWS - 1 SET CABLE ROWS TO NECK - 1 SET DUMBBELL WRIST CURL - 1 SET REVERSE -GRIP EZ BAR PREACHER CURL - 1 SET DUMBBELL WRIST EXTENSION - 1 SET

SATURDAY : 20 MINUTES CARDIO. SUNDAY: O FF/REST. ADVANCED ROUTINES: 4 DAY SPLIT: SPLIT: 4-DAY VOLUME: MEDIUM -HIGH SETS: 2 PER EXERCISE REPS: 7-11 REST: 1 MINUTE BETWEEN EACH SET MONDAY : CHEST/TRICEPS/FOREARMS:

FLAT DUMBBELL PRESS V BAR TRICEP PRESSDOWNS INCLINE BARBELL PRESS FLAT BENCH LYING TRICEP EXTENSIONS DIPS DECLINE DUMBBELL PRESS CABLE CROSSOVERS DUMBBELL WRIST CURLS DUMBBELL WRIST EXTENSIONS

TUESDAY: BACK/BICEPS:

DEADLIFTS CABLE PULLDOWNS BARBELL ROWS ONE-ARM DUMBBELL ROWS CLOSE-GRIP PULLDOWNS SEATED CABLE ROWS HYPEREXTENSIONS SEATED DUMBBELL CURLS EZ BAR PREACHER CURLS INCLINE CURLS

WEDNESDAY: QUADS/HAMS:

SQUATS SEATED LEG CURLS LEG PRESS LYING LEG CURLS LEG EXTENSIONS SMITH-MACHINE STIFF -LEGGED DEADLIFTS DUMBBELL LUNGES LEG EXTENSIONS LEG ADDUCTIONS LEG ABDUCTIONS

THURSDAY: DELTS/TRAPS/CALVES:

SEATED OVERHEAD DUMBBELL PRESS MACHINE PRESS DUMBBELL SIDE -LATERALS CABLE BENT-OVER LATERALS BARBELL UPRIGHT ROWS DUMBBELL SHRUGS MACHINE CALF RAISES SEATED CALF RAISES CALF PRESS

FRIDAY: 20 MINUTES MEDIUM -INTENSITY CARDIO , AND ABS. SATURDAY : 20 MINUTES MEDIUM -INTENSITY CARDIO . SUNDAY: 20 MINUTES MEDIUM -INTENSITY CARDIO . 5 DAY SPLIT: SPLIT: 5-DAY VOLUME: MEDIUM -HIGH SETS: 2 PER EXERCISE

REPS: 7-11 REST: 1 MINUTE BETWEEN EACH SET MONDAY : CHEST/CALVES :

FLAT DUMBBELL PRESS DIPS HAMMER STRENGTH INCLINE PRESS DUMBBELL PULLOVERS DECLINE BARBELL PRESS CABLE FLYES MACHINE FLYES MACHINE CALF RAISES SEATED CALF RAISES DUMBBELL CALF RAISES

TUESDAY: BACK:

DEADLIFTS CABLE PULLDOWNS T-BAR ROWS EZ BAR PULLOVERS MACHINE ROWS CLOSE GRIP PULLDOWNS ONE ARM DUMBBELL ROWS HYPEXTENSIONS SEATED CABLE ROW

WEDNESDAY: QUADS/HAMS:

FRONT SQUATS LEG PRESS LEG EXTENSIONS DUMBBELL STEP UPS LUNGES ADUCTIONS ABDUCTIONS STANDING LEG CURLS BARBELL STIFF-LEGGED DEADLIFTS LYING LEG CURLS

THURSDAY: DELTS/TRAPS:

SEATED OVERHEAD DUMBBELL PRESS MACHINE PRESS DUMBBELL SIDE -LATERALS CABLE BENT-OVER LATERALS

BARBELL UPRIGHT ROWS CABLE ROW TO THE NECK DUMBBELL SHRUGS BEHIND THE BACK BARBELL SHRUGS

FRIDAY: OFF. SATURDAY : BICEPS/TRICEPS/FOREARMS:

DUMBBELL CURLS LYING TRICEP EXTENSIONS DUMBBELL PREACHER CURL V BAR TRICEP PRESSDOWNS INCLINE CURLS OVERHEAD DUMBBELL EXTENSIONS DUMBBELL WRIST CURL DUMBBELL WRIST EXTENSIONS

SUNDAY: ABS: