Welcome to the last phase of the Intermediate Beach Body Workout Plan!
Again you are training one muscle group per day (except for Biceps and Triceps). Workout 5x per week and follow this routine for 2 weeks. Once you have completed this phase, move to the Advanced Beach Body Workout Plan or . Mass Gain Workout Plan Phase 1

 

Day 1: Chest

Exercise

Sets

Reps

Rest (s)

Machine Pec Fly

3

15,15,15

30

Flat Barbell Press

3

15,12,10(ds)

45

Flat Hammer Strength Press

ss Incline Push-Ups

3

15,12,12(ds)

Failure

60

Cable Cross Overs

ss Push-Ups

Flex Chest for 15 seconds then Stretch Chest for 15 seconds 

3

15

Failure

60

 

Day 2: Back

Exercise

Sets

Reps

Rest (s)

Underhand Pulldown

ss Cable Pulldown

3

15,12,12

15,12,12

45

Wide-Grip Chin-Ups (can be assisted/weighted)

ss Pullovers

3

12,10,10

12,10,10

60

T-Bar Row

3

12,10,8(ds)

45

Seated Cable Row

ss Pullovers

3

20,15,15(ds)

12,10,10

45

 

Day 3: Shoulders & Abs

Exercise

Sets

Reps

Rest (s)

Lateral Raises

ss Front Dumbbell Raises

3

15,12,12

15,12,12

30

Hammer Strength Shoulder Press

ss Bent Over Lateral Raises (on Bench)

3

12,10,8(ds)

15, 15, 15

60

Dumbbell Shoulder Press

ss Front Barbell Raises

3

12,10,8(ds)

12,10,10

60

Smith Shrugs

ss Smith Shrugs (Behind Back)

3

15,12,10

15,12,10

45

Leg Lifts on Decline Bench with Medicine Ball

3

15,15,15 45

Hanging Leg Lifts (Advanced)

3

15,15,15 45

Cable Crunches

3

15,15,15 45

 

Day 4: Biceps & Triceps

Exercise

Sets

Reps

Rest (s)

Cable (Rope) Curls

ss Rope Cable Extensions

2

15,15

15,15

30

Barbell Curls

ss Overhead Dumbbell Extensions

3

12,10,10

12,10,10

45

Seated Alternating Dumbbell Curls

ss Overhead Single-Arm Dumbbell Extensions

3

12,10,8

12,10,10

45

Machine Preacher Curls

ss Incline Hammer Curls

3

12,10,10

12,10,10

45

Cable Extensions (with Bar)

ss Close-Grip Push-Ups

3

15,12,12

Failure

45

 

Day 5: Legs

10 minute warmup on stair master
Dynamic Stretch Routine

Exercise

Sets

Reps

Rest (s)

Squats

5

12,10,8,8,8

45

Stationary Lunges

4

15,12,10,10

45

Hack Squats

ss Jump Squats

3

15,12,12

Failure(6-10)

45

Calve Raises on Smith Machine

3

15,12,12(ds)

30

Seated Calve Raises

3

15,12,12(ds)

30

 

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