Intermediate 3 Day On 1 Off Workout Routine

This routine is a 3 day on, 1 day off program that maximizes training frequency while providing moderate rest and recovery periods


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Routine Type 3 Days On - 1 Days Off
Duration Ongoing
Level Intermediate / Advanced
Purpose Strength / Muscle building
Target To maximize training frequency

Workout Schedule:

Monday Chest / Triceps
Back / Biceps
Shoulders / Legs
Friday Chest / Triceps
Saturday Back / Biceps
Sunday Shoulders / Legs

The Workout

Day 1 Monday - Chest / Triceps
Muscle Group Exercise Sets And Reps
Chest Pull Over 3 x 10 reps
Incline Dumbbell Press 1 x 12 reps
1 x 10 reps
1 x 10 reps
1 x 8 reps
Bench Press 1 x 12 reps
1 x 10 reps
1 x 10 reps
1 x 8 reps
Fly 3 x 10 reps
Cable Crossover 1 x 10 reps
1 x 10 reps
1 x 8 reps
1 x 8 reps
Triceps Overhead Triceps Extensions 3 x 10 reps
Cable Pressdowns 1 x 12 reps
1 x 12 reps
1 x 10 reps
1 x 10 reps
Rope Pulldowns 1 x 12 reps
1 x 12 reps
1 x 10 reps
1 x 10 reps
Kickbacks 3 x 10 reps
Day 2 Tuesday - Back / Biceps
Muscle Group Exercise Sets And Reps
Back Chin Ups 3 x 10 reps or failure
  Lat Pull Downs (to front) 1 x 12 reps
1 x 12 reps
1 x 10 reps
1 x 10 reps
  Lat Pull Downs (Instead of going to the front, pull to the back of the head) 3 x 10 reps
  Cable Rows (close grip) 1 x 12 reps
1 x 10 reps
1 x 10 reps
1 x 8 reps
  Cable Rows Wide Grip Using Bar 4 x 10 reps
  Dumbbell Rows 3 x 10 reps
Superset Superset Exercise 1: Barbell Curl 4 x 10 reps
Superset Exercise 2: Preacher Curls 4 x 6 reps
  Concentration Curls 3 x 8 reps
  Hammer Curls (Alternating Hands) 3 x 16 reps
Day 5 Friday - Shoulders / Legs
Muscle Group Exercise Sets And Reps
Shoulders Upright Rows 1 x 12 reps
1 x 12 reps
1 x 10 reps
1 x 10 reps
Tri Set (Perform one set of each exercises in successcion with no rest. Perform 4 continious sets) Front Raises 4 x 12 reps
Side Raises 4 x 12 reps
Bent Over Raises 4 x 12 reps
Quadriceps Squats 4 x 10 reps

Rest on Wednesday.

Routine submitted by John.

*Editors Note* If you find one day rest is not enough, take another day either after the rest day or after one of the workout days.

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