Welcome to the 2nd phase of the Intermediate Beach Body Workout Plan!
As a continuation from the last phase, we will continue with the 4-day split incorporating Chest/Back supersets. Workout 4x per week and follow this routine for 2 weeks. Once you have completed this phase, move to Shredded Series Phase 3 .

 

Day 1: Chest & Back

Exercises

Sets

Reps

Rest (s)

Cable Cross Overs

ss Underhand Pulldown

2

15,15

15,15

45

Flat Dumbbell Press

ss Wide-Grip Pulldown

3

15,12,12(ds)

15,12,12(ds)

60

Incline Hammer Strength Press

ss  T-Bar Row

3

15,12,12(ds)

15,12,12(ds)

60

Machine Pec Fly

ss  Pullovers

2

15,15

Failure

45

 

Day 2: Shoulders & Abs

Exercises

Sets

Reps

Rest (s)

Lateral Raises

ss Front Dumbbell Raises

2

15,12

15,12

45

Incline Barbell Shoulder Press

4

15,12,12,10(ds)

45

Military Press on Smith Machine

3

15,12,12(ds)

45

Upright Row

ss Bent Over Lateral Raises (on Bench)

3

12,10,10

15,12,12

45

Cable Crunches

ss Cable Oblique Crunches

3

15,12,12

15,12,12

45

Oblique Crunches on Hyperextension Bench

3

15,12,12

45

 

Day 3: Biceps & Triceps

Exercises

Sets

Reps

Rest (s)

Cable (Rope) Curls

ss Rope Cable Extensions

2

15,15

15,15

45

Barbell Curls

ss Overhead Dumbbell Extensions

3

15,12,12

15,12,12

60

EZ Bar Curls

ss Skull Crushers

3

15,12,12

15,12,12

60

Incline Hammer Curls

ss Bench Dips

3

15,12,12

15,12,12

60

 

Day 4: Legs

Exercises

Sets

Reps

Rest (s)

Dynamic Stretch Routine

2

Squats

3

12,10,10

60

Leg Press (Feet High on Platform)

3

15,12,12

60

Stiff Leg Deadlifts

3

12,10,10

45

Calve Raises on Leg Press Machine

3

15,12,10(ds)

45

Seated Calve Raises

3

15,12,10(ds)

45

 

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