The Tyler McPeak

25Oct/110

The Intermediate Workout

Rick Day - NYC 2008

So I was going through some of my old training journals that I kept in my first few years of training that I had forgotten about and wanted to start posting some of my routines I followed since I get often asked what I had done back then. I did this routine for about 6 weeks and made excellent gains even though I had no concept of proper nutrition. If your going to give this a try make sure your eating enough nutrients to fuel your workouts and assist proper recovery. Get plenty of rest since your training everything twice a week and I hope you yield similar muscle gains as I did!

The routine - Four day split

Mon & Thursday

Flat bench presses - 3x10-12
Incline Flys - 3x10-12
Chins - 3x10-12
One-arm rows - 3x10-12
standing barbell curls - 3x10-12
concentration curls - 3x10-12
crunches - 3x20-30
leg raises - 3x20-30

Tues & Friday

Squats - 3x12-15
Leg ext - 3x12-15
lying leg curl - 3x12-15
Standing calf raises - 3x15-20
seated calf raise - 3x15-20
barbell shoulder press - 3x12-15
lateral raises - 3x12-15
tricep pushdowns - 3x10-12
one arm cable pushdowns - 3x10-12

I will be posting more of my old routines up every few weeks.

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Shoutbox

Scott

Hey Tyler, tks for the awesome site and ure time. I work out real early 1 hour after i wake up and keep getting stomach issues while im working out. today i was burping the whole workout. im scared to go empty stomach cus of risking using muscle as energy source so i do skim milk, a banana, and a protein shake before going in. What do u suggest in this situation? Should I buy a special energy supplement and just take that right away when i wake up, if so do u know any that u recommend? i am experimenting on my own but id appreciate ure feedback

1 November 2011
Thomas

Hey Tyler, I have a quick question. I have a genetic heart problem and was told not to put to much pressure in terms of going heavy on my heart at the gym. My goal is to still put on mass and be lean yet big. I'm 6'0 and 175 pounds. What type of workouts without going extremely heavy can I consider?

1 November 2011
jonathan

what is your fat intake anyway?

1 November 2011
Brandon

Do you pay attention to how many calories your eating?

1 November 2011
Yaseen

Tyler, with many fitness models and bodybuilders opting to go low-carb to prep for a contest/shoot, is this diet advisable for year-round training and dieting? So my question would be can one take 200-300g of carbohydrate a day and still be lean or is it a must to go low-carb to stay lean and ripped? thanks.

31 October 2011
Jon

Hey Tyler, thanks for the great answer on the music playlist. Exactly what i was looking for and the posting the mix of ur favorite would be great !

31 October 2011
Daniel

Tyler, I hope you know that you and your advice are not just inspirational, iit's making a difference in people's lives. As far as your recent muscle gains, keep it up. While I will admit that you obtained what I regard as my ulltimate workout goal last year, you still have that health attitude and keeps me going to the gym.

31 October 2011
Daniel

Tyler,

31 October 2011
Simon R

Hi Tyler, thanks for the advice, I've started the split this week, but lower weights for the military press. I'm still trying to lose body fat, so I'm doing 40 minutes of cardio every day. will this mean I'll start to lose muscle mass? I think your progress over this last month has been amazing! I think I'm going to try the Evogen stack when my routine is sorted. Many thanks, Simon.

30 October 2011
Tyler

Jimmy - yeah i'm carb cycling still. not having carbs with every meal and my fats are about the same amount i was taking in before

29 October 2011