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Fitness, Workout

Alternative Intermediate Home Workout Program

Alternative Intermediate Home Workout Program

  • June 9, 2014 4:12 pm
  • 2 comments

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Author evilcyber visit my website

You have been training on the intermediate level for a while and need a new home workout plan? Get or improvise a barbell  and try this one!

The “Other” Intermediate Workout Plan

This plan is for those of you who did my first intermediate home workout plan, got a bit tired with it and now want something fresh.

For this you’ll already have most equipment in place, except for one: a barbell.  Why do I introduce it here? Because a barbell allows us some muscular mechanics we so far didn’t do and we’ll make good use of that.

It doesn’t mean you have to buy a barbell, because you can improvise it. If you do prefer to have real one, I compiled a load of handy tips right over here – what length, what weights etc.

The Alternative Intermediate Workout Program

DayBody PartExerciseSetsRepetitions
Monday
Chest, Triceps, Abs
(Weighted) Wide Push-Ups36 – 12
Inclined Dumbbell Presses36 – 12
Flyes36 – 12
Close-Grip Push-Ups36 – 12
Triceps Extensions36 – 12
Crunches36 – 12
TuesdayCardio, 60 minutes
Wednesday
Back, Biceps, Abs
(Weighted) Pull-Ups36 – 12
Barbell Rows36 – 12
Barbell Pullovers36 – 12
Barbell Curls36 – 12
Chin-ups3To failure
Crunches36 – 12
ThursdayCardio, 60 minutes
Friday
Shoulders, Legs, Abs
Military Presses36 – 12
Barbell Rear Delt Rows36 – 12
Step-Ups36 – 12
Hamstring Curls36 – 12
Overhead Lunges36 – 12
Crunches36 – 12
SaturdayRest
SundayRest

 
Once more rest between sets is 60 seconds and “to failure” means you do as many repetitions as you can without cheating or using bad form.

Compounds Is Again Where It’s At

As you see, I put your new barbell into a lot of this plan and you should immediately feel the difference. Did you notice the one between barbell curls and dumbbell curls? When I first did barbell curls that gave me a huge surprise!

Nonetheless, barbell or not, we once more stay with compound exercises that involve loads of muscles in one go. Only as finishers we resort to an isolation that targets a single muscle. For example, the flyes you do on Mondays single out the main chest muscle right after it worked along with the triceps when doing push-ups.

Those compounds also allow us to only do two shoulder exercises despite the shoulder consisting of three muscles. The military presses train the front and side delts. The rear delt rows train the rear delts and the side delts.

Another note about the front delts: you have them involved in a number of exercises on Monday (push-ups, close grip push-ups, triceps extensions). If you feel it’s too much for your front delts, drop the military presses on Fridays and replace them with lying side raises.

A good workout isn’t doing a lot of exercises. It’s doing a few exercises intelligently!

Changing It Up

Because you just got your barbell this plan should work for you longer than the usual two months. But at some point progress will slow and boredom set in.

At that point fill free to mix and mingle the barbell and dumbbell exercises. Just remember the rule of replacing a compound with a compound and an isolation with an isolation.

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2 Comments

  1. Jakob says:
    July 15, 2014 at 7:02 pm

    Hello Alex!
    Enjoyed your ‘corny’ – your words, right? – video on gladiators and their equipment, I laughed so hard, a workout in itself! LOL
    Seriously though, I took a piece of wood that had split in two, cheapy pine, glued of course, and cut it down to 100 cm. It looks kind of longish to me, so i’ve been trying to work out the ideal length. Any tips? I see you working out on inclined Dumbbell presses, but your videos don’t show how far it goes, beyond the knees or just before?

    Also, I feel the need for stretching, as I ride and that doesn’t exactly help. What do you think of the stuff on Livestrong in this respect? As always,keep up the great work. Jakob

    Reply
    • evilcyber says:
      July 18, 2014 at 6:56 pm

      Who is Alex? 🙂

      100 cm should be fine, but you can of course adjust the length to what you are most comfortable with. If it’s glued make sure it can really hold weight.

      About stretching: don’t do static stretching of cold muscles, it can injure them. Rather do some dynamic stretching and in that regard the stuff on Livestrong should be fine.

      A bit of background information on static vs. dynamic stretching I have here.

      https://evilcyber.com/fitness/working-out-and-stretching/

      Reply

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