Intermediate workout.

[Coach-C]

I am going to post a workout that I would recommend for someone looking to add a bit of bulk over the offseason. I have done this in the past and im going to take a break from the Arnold workout that I have been doing for a while. Its a 4day spilt working days are monday,Tues,Thur, and friday. Enjoy and if any question message me.

Mon-Chest/Bis
Bench4x8,8,6,6
Incline4x8,8,6,6
Flys-3x10
Cablecross overs-2x10-12
BBcurls 4x8,8,6,6
Incline curls-4x8
Conc curls 2x10

Tues-Legs
Squat 4x12,8,8,6
Leg ext-4x10-12
Lunges-3x12
Leg Curls-4x10-12
Stiff leg deads-3x10,8,6
Back ext-3x15

Thurs-Back
Lat Pulldowns 4x8
Close-Grip Pulldowns-4x8
T-rows-3x12,10,8
Bent over rows-3x8-6
Deads 3x 10,8,6

Fri-Shoulders/Tris
Military press-4x8-10
Lateral raise-3x8
Bent over laterals-3x8
Shrugs-3x8-12
Tri ext-4x8
Cable pressdowns-4x8
reverse ext 2x10

Cardio done 3 x a week for 30 min low intensity. Abbs and calves done on opposite days, and forarms done on mon and Friday. Best of luck.

[screwedgenetics]

Seems like a generic workout from a lifting mag

[henmaniac87]

A little heavy on the bicep volume...Personally Id cut it down to 3 sets of barbell curls and 3 sets of incline dumbbell 6-10 reps. No need for two different types of Lat Pulldowns, either do Pullups or add another row type movement in its place. Id also cut the volume down to 3 sets of each (15 total) for back. Less direct shoulder work, Id cut out both types of laterals so youre doing 4 sets of military press for your direct shoulder work. If your shoulders are anything like mine, they will receive plenty of stimulation from your chest and back workouts, plus youre doing stiff-leg deads which will add to your back volume each week and hit your rear delts as well. I wouldnt even worry about direct forearm work, they should grow plenty from all of the heavy gripping you will be doing. You dont want to overwork them by having too much direct work on top of all that. If theyre really stubborn maybe do some wrist rollers once a week, but I wouldnt do much.