Total Bodybuilding Size & Strength Plan....
This is a BIG step in your bodybuilding progression, moving to working a muscle group twice a week along with just a few other bodyparts in your workout instead of the whole body. This great because your gonna have more time to focus on building strength and the muscle mass needed to achieve your bodybuilding goals. Splitting your workouts like this allows for a more specific training program that targets not just the big movements but also includes some isolation ones as well.
4 Days a Week Training Split
Intermediate Bodybuilding Shoulder Workouts
|Seated Barbell Presses**||3 Sets||8 - 10 Reps|
|Seated Side Laterals||2 Sets||12 Reps|
|Seated Rear Laterals||2 Sets||12 Reps|
|Dumbbell Shrugs**||3 Sets||8 - 10 Reps|
|Standing Military Presses**||3 Sets||8 - 12 Reps|
|Standing Side Lateral||2 Sets||10 Reps|
|Standing Bent Laterals||2 Sets||12 Reps|
|Standing Front Barbell Shrugs||3 Sets||12 Reps|
** - Denotes exercise that require you to pyramid(increase the weight amount) your weights each set.
You can interchange exercise to keep your workouts fresh - Wide Grip Upright Rows for Shrugs, Any of the Presses for one another.
Warm up on a stationary bike for 5 minutes before each training session. The routines shown above will familiarize you with some solid muscle building exercises. Strict adherence to this routine can result in significant gains in size and strength in a relatively short amount of time.
This is your Intermediate shoulder workouts as it is part of a pushh/pull program. All exercises should be performed in straight set fashion moving from one set to another, then one exercise to another. Two workouts a week on the following schedule:
Conclusion - This schedule is a big step up from your beginning program as it will tax your body twice as hard as before. You will need to increase your calories and follow good recovery protocols so that you are ready for each and every workout. This is the main reason we don't like allot of routines on the web and other places that give split routine like this to beginners when if followed to the 'T' this routine would tax anyone. Get your rest, eat your meals and attack the program and grow!!!
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