Tyler McPeak

The Intermediate Workout

2008nycRD 300x273 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

  1. Flat bench presses - 3x10-12
  2. Incline Flys - 3x10-12
  3. Chins - 3x10-12
  4. One-arm rows - 3x10-12
  5. standing barbell curls - 3x10-12
  6. concentration curls - 3x10-12
  7. crunches - 3x20-30
  8. leg raises - 3x20-30

Tues & Friday

  1. Squats - 3x12-15
  2. Leg ext - 3x12-15
  3. lying leg curl - 3x12-15
  4. Standing calf raises - 3x15-20
  5. seated calf raise - 3x15-20
  6. barbell shoulder press - 3x12-15
  7. lateral raises - 3x12-15
  8. tricep pushdowns - 3x10-12
  9. one arm cable pushdowns - 3x10-12

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

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