INTERMEDIATE
Frequency: Do these
exercises as part of a split routine. Divide your workout into two sets of
exercises—see “Key Info” below—and perform each workout twice a week.
Technique: Start
each exercise with the heaviest weight you can use for eight to 10 repetitions—no
fewer, and not many more. Drop the weight slightly for subsequent
sets if
you need to.
Rest: 2 minutes between sets
Progress: Increase
weights each week by 21⁄2 to 5 pounds.
Variety: After 3
weeks, rotate exercises. Mix in some from both Beginner programs and from the
Advanced program.
In any
workout, avoid doing both biceps exercises or both triceps exercises fromthe
same angle and with the same apparatus. For example, if a standing barbell curl
is your first biceps exercise, do a preacher curl or incline curl with
dumbbells for your second.
How long: Train
like this for as long as you’re satisfiedwith the results. If you have the time
and ambition to
work even harder, move up to the Advanced program.
PREACHER CURL WITH EZ BAR (BICEPS)
Sets: 3 Repetitions: 8–10
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INCLINE DUMBBELL CURL (BICEPS)
Sets: 3 Repetitions: 6–8
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CLOSE-GRIP BENCH PRESS (TRICEPS)
Sets: 3 Repetitions: 8–10
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“SKULL CRUSHER” TRICEPS EXTENSION
Sets: 3 Repetitions: 10–12
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