9/15/2020 GuruMann/Exercises/Workout-Intermediate Fat Loss

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WORKOUT PLAN
INTERMEDIATE WORKOUT PROGRAM - FAT LOSS
MEN
Shock your muscle into growth by rotating this workout with your current routine. This workout hits each major muscle
  Beginner
group twice per week. Monday is chest/triceps/shoulders, Tuesday is back/biceps, Wednesday heavy leg routine,
Muscle Gain Thursday is chest/triceps/shoulders and Friday is back/biceps. This workout is ideal for people stuck on a plateau.
Fat Loss The change in routine will shock your muscles and when you change back to your original program your muscles will
be shocked again. Following are the 6 weeks intermediate workout program:-
  Intermediate
Muscle Gain DAYS EXERCISES
Fat Loss
Monday Chest + Shoulders
Tuesday Back
  Advance
Wednesday Cardio + Abs
Muscle Gain
Thursday Arms
WOMEN Friday Legs
  Beginner Saturday Cardio + Abs
Fat Shed Sunday Off

  Intermediate
Fat Loss & Tonning
MONDAY Chest + Shoulders
  Advance
DB Bench Press (View Image) 4 sets 15,12,12,15 reps
Define & Strength Incline DB Press (View Image) 3 sets 15, 12, 12 reps
Cable Crossovers (View Image) 3 sets 15, 15, 12 reps
EXERCISES
Dips - Chest Version (View Image) 3 sets Max
  Chest Smith Machine Press (Shoulders) (View Image) 3 sets 15, 12, 12 reps
  Shoulders DB Side Raise (Shoulders) (View Image) 3 sets 15, 12, 12 reps
Cable Front Raise (Shoulders (View Image) 3 sets 15, 15, 12 reps
  Biceps Rear Delt DB Fyes (Shoulders) (View Image) 3 sets 15, 15, 12 reps
  Triceps
  Traps TUESDAY Back
Pullups (View Image) 3 sets Max
  Forearms
Wide Grip Lat Pulldown (View Image) 3 sets 15, 12, 12 reps
  Abs Seated Cable Row (View Image) 3 sets 15, 12, 12 reps
Staright Arm Lat Pulldown (View Image) 3 sets 15, 15, 15 reps
  Middle Back
Dumbbell Shrugs (Upper Back) (View Image) 3 sets 15,12, 12 reps
  Glutes Barbell Deadlift (Lower Back) (View Image) 3 sets 12, 10, 10 reps
  Lats
Hyper Extension (Lower Back) (View Image) 3 sets 15, 15, 15 reps

  Lower Back
WEDNESDAY Cardio + Abs
  Quards Treadmill - Running (Cardio) (View Image) 30 mins
Decline Crunches (Upper Abs) (View Image) 3 sets 25, 20, 20 reps
  Hamstrings
Stability Ball Crunches (Upper Abs)
(View Image) 3 sets 25 reps
  Calves Leg Raise (Lower Abs) (View Image) 3 sets 25, 20, 20 reps
V-Crunches (Lower Abs) (View Image) 3 sets 25, 20, 20 reps
Plank (View Image) 3 sets 60, 75, 90 secs

THURSDAY Arms
Barbell Curl (Biceps) (View Image) 4 sets 12,10,10,12 reps
Hammer Curl (Biceps) (View Image) 3 sets 15, 12, 12 reps
Cable Curl (Biceps) (View Image) 3 sets 12, 12, 12 reps
DB Concentration Curl (Biceps) (View Image) 3 sets 12, 12, 12 reps
DB Overhead Extensions (Triceps)(View Image) 3 sets 15, 12. 12 reps
DB Kickback (Triceps) (View Image) 3 sets 15, 12, 12 reps
Triceps Pushdown (Triceps) (View Image) 3 sets 12, 12, 12 reps
Bench Dips (Triceps) (View Image) 3 sets Max
Palm-Up Barbell Wrist Curl (Forearms)
(View Image) 2 sets 20, 15 reps

FRIDAY Legs
Barbell Squat (View Image) 4 sets 15,12,10,12 reps
DB Lunges (View Image) 3 sets 12reps eachside
Leg Press (View Image) 3 sets 12, 12, 12 reps
Leg Extension (View Image) 3 sets 15, 15, 12 reps
Leg Curl (View Image) 3 sets 15, 12, 12 reps
Calf Raise on Leg Press Machine (View Image) 3 sets 15, 12, 12 reps
Seated Calf Raise (View Image) 3 sets 15, 12, 12 reps

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SATURDAY Cardio + Abs
SAME as WEDNESDAY

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