Intermediate Bodybuilding Routines - Introduction

The essence of the 2nd quarter intermediate bodybuilding routines is effective workout and muscle mass gain, further applying periodization principle.

First 5 weeks:

Workouts	Moday	Wednesday	Friday
Barbell squat	4x15	5x12	3x20
Bench press	5x6	3x10	4x8
Lying dumbbell extension	3x8	3x12	3x10
Standing barbell bicep curl	4x10	5x8	3x12
Seated back press	3x12	4x10	5x8
Deadlift	-	-	4x12

Week No. 6:

Barbell squat	4x20
Bench press	4x15
Lying dumbbell extension	4x20
Standing barbell bicep curl	4x15
Seated back press	4x15
Deadlift	4x20

Week No. 7 full rest.

Next 5 weeks:

Workouts	Moday	Wednesday	Friday
Barbell squat	5x12	6x10	4x15
Bench press	6x4	4x8	5x6
Lying dumbbell extension	3x6	3x10	3x8
Standing barbell bicep curl	5x8	6x6	4x10
Seated back press	4x10	5x8	6x6
Deadlift	-	-	5x10

At the end of every workout must be performed Hanging Pikes, 50 times.

This type of periodization in workouts has been chosen as for intermediate bodybuilders it is impossible to load all the muscles properly withing one day training. So each day of exercising is devoted to a certain target muscle group:

Monday muscles target group - chest muscles. The direct load of delta muscles is very minimal. The medium load is given to biceps and feet.
Wednesday muscles target group - leg and biceps muscles. Minimal load on chest muscles and medium - on delta muscles.
Friday - powerlifting and training of delta muscles. Legs and biceps load is minimal, chest muscles load is medium.

Week No. 6 - wake up of body, improving blood circulation.

Week No. 7 some kind of rest before even more intense training.

During the week No. 13 in order to decide are you ready for the next stage of intermediate bodybuilding routines, it is recommended to pass so called "test". On Monday and Tuesday is a rest.

On Wednesday:

after warm up, you have to do barbell chest press at least 6 times with the load on the barbell equalling to 1,5 times of your body weight.
30 minutes brake, warm up and you have to do barbell squats at least 15 times with the load on the barbell equalling to 1,5 times of your body weight.

If you were not able to perform this test, the next try can be performed only on coming Friday. If you are unable to perform the above test, for the next quarter repeat 2nd quarter intermediate bodybuilding routines, as you body and you are not yet prepared for next stage.