By now you’ve made significant progress in your bodybuilding career. For the last three to six months you have learned how to perform the core lifting exercises in a technically correct. You have also conditioned the body and developed sufficient core strength to prepare ourselves for the new intensity level. Hopefully you have also built some rock solid muscle! But that’s only the beginning.
In recent weeks your workouts may have lost some of their effects so that, even if you’re lifting weights is bigger, your muscles now need greater stimulation to generate maximal growth. Do not expect miracles though – from this point onwards, every little improvement will take a bigger job and more intensively than ever before.
Since you will work your muscles more intensively, they also will require more recovery time to adapt and grow and therefore you will reduce your training for three weeks. Every major muscle groups are trained now will need a full week to recover. Once used for whole body and exercise sessions per week over it may look as if you’re not doing enough but the point is, you’ll work your muscles are very, very intensive and make better use of your time.
As you get more experience you will be able to tweak the program or re-design the basic building your muscles according to your own individual needs, but the program described here should provide a useful starting point. What I propose is basically a 3-body split on Monday, Wednesday and Friday.
Monday (Chest, Triceps, Shoulders)
1. Chest Exercises
Incline dumbbell press – this is a compound exercise that targets the chest but also works the triceps and shoulders to a lesser extent.
Pec-deck flye – this is an isolation exercise that works the pectorals.
2. Triceps
Dips – this compound exercise targets the triceps but also works the chest and shoulders.
3. Shoulders
Front military press – this compound exercise targets shoulders but also works the triceps.
Dumbbell lateral raises – this isolation exercise works the shoulders only.
Bentover dumbbell laterals – this isolation exercise works the rear delts.
WEDNESDAY (Back, Biceps, Forearms)
1. Back
Front lat pulls – compound exercise that targets lats but also works the biceps and mid-back.
Deadlifts – compound exercise that targets the back and quads but also works hamstrings, calves and glutes.
Dumbbell rows – compound exercise that targets mid-back but also work biceps and lats.
Dumbbell shrugs – isolation exercise that works traps.
2. Biceps
Dumbbell biceps curl – isolation exercise that works the biceps.
Dumbbell hammer curls – isolation exercise that works the biceps.
3. Forearms
Barbell wrist curl – isolation exercise that works the forearms.
FRIDAY (Lower Body)
1. Legs
Squats or leg press – compound exercise that targets the quads but also works the hamstrings, calves and glutes.
Leg extension – isolation exercise that works the quads.
Leg curls – isolation exercise that works the hamstrings.
Standing calf raise – isolation exercise that works the gastrocnemius calf muscle.
Seated calf raise – isolation exercise that works the soleus calf muscle.
You can start this program with the aim for two sets of 8-10 reps per exercise but as your strength and increase the size you really need to introduce techniques that increase the intensity even further. This can be achieved in several ways including the use of pre-fatigue, super sets, partial reps, isometric contraction and forced reps. These techniques are discussed in detail in another part series of articles.
Moving From Beginner To Intermediate Level Body building is a post from: Healthcare
