Welcome to the 4th phase of the Intermediate Beach Body Workout Plan!
This is similar to the previous phase as you are supersetting the Chest with Biceps and Back with Triceps. However the exercises of the routine have been modified. Workout 4x per week and follow this routine for 2 weeks. Once you have completed this phase, move to Shredded Series Phase 5.

 

Day 1: Chest & Biceps

Exercise

Sets

Reps

Rest (s)

Cable Cross Overs

ss Cable (Rope) Curls

2

15,15

30

Incline Dumbbell Press

ss EZ Bar Curls

3

15,12,12

15,12,12

60

Incline Hammer Strength Press

ss Alternating Dumbbell Curls

3

15,12,12(ds)

15,12,12

60

Incline Dumbbell Fly

ss Machine Preacher Curls

2

15,15

15,15

45

 

Day 2: Back & Triceps

Exercise

Sets

Reps

Rest (s)

Wide-Grip Pulldown

ss Rope Cable Extension

2

15,15

15,15

45

Underhand Barbell Row

ss Overhead Dumbbell Extension

3

12,10,10

15,12,10

60

Hammer Strength Rows

ss  Dips (can be assisted/weighted)

3

15,12,10

Failure

60

Seated Cable Rows

ss Cable Extension (with Bar)

2

15,12,12(ds)

15,12,12(ds)

45

 

Day 3: Shoulders & Abs

Exercise

Sets

Reps

Rest (s)

Lateral Raises

ss  Front Dumbbell Raises

2

15,12

15,12

30

Hammer Strength Shoulder Press

4

15,12,12,10(ds)

45

Incline Barbell Shoulder Press

ss  Bent Over Lateral Raises (on Bench

3

15,12,12

15,15,15

45

Lateral Raise

4

15,12,12,10(dds)

45

Smith Shrugs (Behind Back)

3

15,12,10(ds)

30

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 4: Legs

Exercise

Sets

Reps

Rest (s)

Leg Extension

ss Seated Hamstring Curl

2

15,15

15,15

30

Smith Squats

4

15,12,10,10

60

Leg Press (Feet High on Platform)

3

15,12,10(ds)

60

Dumbbell Lunges (with Back Leg Up)

3

15,12,10

45

Donkey Raises

3

20,20,20

45

 

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