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Mass and Power - Intermediate 2 day split
This specially designed program is for those individuals with interest in Mass and Power and that have 6 months to a year weightlifting experience.

This routine is a 2 day split. Your goal will be to complete all of the workouts in the course of the week and you should try to have a day of rest in between workouts if possible except in situations where you may be doing a larger amount of workouts in a week or include some light cardio on days off from weights. As you can see, each routine is designed in such a way as to train different body parts on different days. Furthermore certain body parts are grouped together for maximum exertion such as chest and triceps because both muscle groups are used in many exercises for each body part. And if you notice, the major body parts such as back or legs are hit from different angles in order to develop them fully. It is direct training of these larger body parts that will allow you to see the results you are looking for.

Click on any exercise name in the day 1 workout below to see its description with images and video!
Exercise Name Muscle Sets Reps Weight Seat Other
Bench PressChest48000
Incline Dumbbell PressChest38000
Flat Dumbbell FlyChest310000
Seated Dumbbell PressShoulders48000
Dumbbell Front Raise (Alternating)Shoulders38000
Dumbbell Lat RaiseShoulders38000
Dumbbell Upright RowShoulders38000
Dumbbell ShrugsShoulders310000
Tricep Pushdown (Bar)Arms38000
Overhead Bar ExtensionArms310000
Ab CrunchAbs315000
Ab Crunch ObliquesAbs315000
Roman Chair Knee LiftsAbs315000

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