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Intermediate Workout
If you have a bit of experience and want to turn your efforts up a notch, here is a 4-day plan that should
satisfy your itch. You will be working the same three muscle groups on Monday and Thursday and the
same three muscle groups on Tuesday and Friday. This gives you two full rest days between working the
same groups. And feel free to change the days you do this program if it better
fits your schedule.
Start out light and increase weight with each subsequent set. Wherever you see two sets of 10 reps in a
series, perform breakdown sets. This is where you lift a lighter load immediately following a set and take
a very short rest break or do not rest at all. It’s up to you how you go about it.
Mon and Thur - Shoulders/Triceps/Biceps/Abs.
Shoulders:
Dumbbell Military Press: 15, 12, 10, 8, 6, 10, 10 reps
Barbell Shrugs: 12, 10, 8, 6, 10, 10 reps
Dumbbell Lateral Raises: 10-12, 10-12, 10-12 reps
Triceps:
Weighted Dips: 12, 10, 8, 6, 10, 10 reps
Dumbbell Triceps Kickbacks: 10, 8, 6, 10, 10 reps
Biceps:
Barbell EZ-bar Curls: 12, 10, 8, 6, 10, 10 reps
Dumbbell Incline Hammer Curls: 10, 8, 6, 10, 10 reps
Abs:
Hanging Knee Raises: 15 to 20 reps.
Side Plank Dips: 15 to 20 reps
Bicycle Crunches: 15 to 20 reps
PHENQ
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WORKOUT GUIDE

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