Intermediate Prog

It’s time to add more intensity to the prog.
Immediately after doing 5 reps till failure,
Add more weight and go straight to the 3 reps series.
Keep on doing till you can no longer complete 3 reps.
Be sure to take in lots of carbo and drink more water.
You are going to grow, my friend!
Think Big! And eat like a Big Man too!

Day One:
Primary Focus: Legs/ Chest
*
Squat 5 reps till failure; 3 reps till failure
Seated Calf 5 sets x 15-20 reps
Chest Press 5 reps till failure; 3 reps till failure
Seated machine Dips 5 sets x 12-15 reps
Lats Pull-downs 5 sets x 12-15 reps
Shoulder Press 5 sets x 12-15 reps
Alternate DB Curl 5 sets x 12-15 reps
Dumbbell Extensions 5 sets x 12-15 reps

Day Two:
Primary Focus: Back/ Shoulder
*
Incline Press 5 reps till failure
Side Laterals 5 sets = 12 - 10 - 8 - 6 - 15 reps
Pull-downs 5 reps till failure; 3 reps till failure
Squats 5 sets x 12-15 reps
Seated Calf 5 sets x 15-20 reps
Alternate DB Curl 5 sets x 12-15 reps
Dumbbell Extensions 5 sets x 12-15 reps

*__* HAPPY TRAINING FOLKS!!!