Flex Bodybuilding, Bodybuilding Routine for Intermediates.

Flexc Bodybuilding

Bodybuilding for Intermediates
Bodybuilding Routine for Intermediates

A Intermediate approach to bodybuilding

4 DAYS PER WEEK

Bodybuilding for Intermediates:

This is a typical intermediate routine. Each body part is to be worked 2 times per week, MONDAY- TUESDAY / THURSDAY-FRIDAY. It can be used by Male and Female. Try to use as much weight as possible (WITHOUT STRAINING). Don't feel confined to the same exercises, experiment with different exercises till you find the ones that are comfortable for you. Don't let your routine become routine.

This is a PYRAMID PRINCIPLE (see below), as you decrease the reps you increase the weight. This workout is to be done for 6 Months before advancing to the ADVANCED stage.

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shoulders

chest

biceps

forearms

abdominals

thighs

calves

    trapezius

    shoulders

    triceps

    back

    thighs

calves

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Click on Exercise to learn the proper form

MONDAY/THURSDAY	SET#1	SET#2	SET#3	SET#4	SET#5
BENCH PRESS	12 REPS	10 REPS	10 REPS	8 REPS	6 REPS
DUMBELL FLYES	12 REPS	10 REPS	10 REPS
BARBELL CURL	12 REPS	10 REPS	10 REPS
CONCENTRATION CURL	12 REPS	10 REPS	10 REPS
CLOSE GRIP BENCH PRESS	12 REPS	10 REPS	10 REPS
FRENCH PRESS	12 REPS	10 REPS	10 REPS

Click on Exercise to learn the proper form

TUESDAY/FRIDAY	SET#1	SET#2	SET#3	SET#4	SET#5
BENT OVER ROW	12 REPS	10 REPS	10 REPS	8 REPS	6 REPS
LAT PULL-DOWNS	12 REPS	10 REPS	10 REPS
MILITARY PRESS	12 REPS	10 REPS	10 REPS
SIDE LATERALS	12 REPS	10 REPS	10 REPS
SHRUGS	12 REPS	10 REPS	10 REPS	8 REPS
SQUATS LEG PRESS	12 REPS	10 REPS	10 REPS	8 REPS
LEG EXTENSION	12 REPS	10 REPS	10 REPS	8 REPS
LEG CURL	12 REPS	10 REPS	10 REPS	8 REPS

Click Here for a Printable Version of This R

outine

PYRAMID PRINCIPLE
The idea or pyramiding is so your muscles keep using more weight. The more weight you use the stronger you become, the stronger you become the more weight you can use.
The pyramid principle is based on ONE REP MAX (the amount of weight you can perform the exercise with properly one time). Than you use the chart below to figure out how much weight to use for each set.
Each week you need to increase the amount of weight you use based on your ONE REP MAX for that exercise. After 6 weeks its time to recalculate your ORM
It is VERY IMPORTANT that you use a spotter, And make sure you are warmed up properly before trying to perform your ORM

	SET#1	SET#2	SET#3	SET#4	SET#5
WEEK#1	55% of Max	60% of Max	60% of Max	65% of Max	70% of Max
WEEK#2	60% of Max	65% of Max	65% of Max	70% of Max	70% of Max
WEEK#3	65% of Max	70% of Max	70% of Max	75% of Max	75% of Max
WEEK#4	70% of Max	75% of Max	75% of Max	80% of Max	80% of Max
WEEK#5	70% of Max	75% of Max	75% of Max	80% of Max	80% of Max
WEEK#6	70% of Max	75% of Max	75% of Max	80% of Max	80% of Max

CALCULATE YOUR 1-REP MAX

How to use this Calculator:

Use a weight you feel confident you can perform several repetitions with for example Bench Press:100 lbs, do as many reps as you can without straining. Say you can do 12 reps with that 100 lbs, enter 100 in multi rep poundage then enter 12 in # Reps with this weight Then click on Submit Calculation. Your 1Rep Max should be 139, That would be your 1 Rep Max for the Bench Press then use a calculator for the % to use for each set. You will find that this is so accurate that if the set calls for 10 reps you will not be able to do the 11th rep. As your strength increases and you can do more then 3 extra reps then is called for its time to recalculate your 1Rep Max. The best thing to do is to re calculate about every 4 to 6 weeks. You will be amazed on how much your strength increases over a few short Months.

Enter Your Multi Rep Poundage # REPS With This Weight
Your One REP MAX =

55%	60%	65%	70%	75%	80%

Thanks to: Cullen Cox for providing this updated calculator to Flex Bodybuilding

Click Here for a Printable Version of This Routine

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