Day 1: Chest and Triceps

Intermediate Routine Structure

• Day 1 (Monday): Chest and Triceps
• Day 2 (Tuesday): Back and Biceps
• Day 3 (Wednesday): Rest
• Day 4 (Thursday): Legs and Shoulders
• Day 5 (Friday): Rest

Warm-Up:

1. Dynamic Warm-Up (5-7 minutes):
• Perform light cardio (e.g., brisk walking, cycling) to increase heart rate.
• Complete arm circles, shoulder rolls, and light push-ups to activate muscles.

Exercises and Execution:

Chest Work

1. Incline Bench Press

• Execution: Perform 3 sets of 10-12 reps with moderate weight. Lower the bar slowly and press explosively.
• Form Cues: Feet planted, back arched slightly, bar path aligned to upper chest.

2. Flat Bench Press

• Execution: Perform 3 sets of 10-12 reps, maintaining steady tempo and full range of motion.
• Form Cues: Neutral wrists, elbows at a 75-degree angle, bar path aligned to mid-chest.

3. Cable Flys

• Execution: Perform 3 sets of 12-15 reps. Focus on squeezing at the top and controlling the negative phase.
• Form Cues: Slight elbow bend, avoid hands extending past shoulder width at the bottom.

4. Bench Dumbbell Flys

• Execution: Perform 3 sets of 12-15 reps. Lower the dumbbells with a slight elbow bend, focusing on a deep stretch at the bottom.
• Form Cues: Maintain a slight bend in the elbows and avoid overextending at the bottom to protect your shoulders.
• Progression Tip: Gradually increase weights while maintaining controlled movements.

Triceps Work

5. Skull Crushers

• Execution: Perform 3 sets of 10-12 reps with an EZ bar or dumbbells. Lower the weight slowly toward your forehead and press back up.
• Form Cues: Keep elbows stationary and pointed forward, avoiding any flaring to protect your joints.
• Progression Tip: Use a slightly lower weight initially to perfect your form, then increase gradually.

6. Straight Bar Pushdowns

• Execution: Perform 3 sets of 12-15 reps using a straight bar attachment. Push the bar down fully, squeezing your triceps at the bottom.
• Form Cues: Keep elbows close to your torso and avoid using your shoulders or leaning forward excessively.
• Progression Tip: Add a slight pause at the bottom of each rep for added intensity.

7. Tricep Rope Pushdowns

• Execution: Perform 3 sets of 12-15 reps using a rope attachment. Focus on splitting the rope at the bottom to fully engage the triceps.
• Form Cues: Maintain a smooth, controlled motion without swinging the rope or using momentum.
• Progression Tip: Gradually increase the range of motion as flexibility improves.

8. Dips

• Execution: Perform 3 sets of 12-15 reps. Use parallel bars or a sturdy bench for support.
• Form Cues: Lower your body until your arms form a 90-degree angle, then press back up without locking out your elbows.
• Progression Tip: Add weight with a dip belt or focus on slower negatives for increased difficulty.

Rest Intervals:

• Between Sets: Rest 60-90 seconds for hypertrophy and recovery.
• Between Exercises: Rest 2-3 minutes to maintain energy for compound movements.

Cool Down:

1. Static Stretching (5-10 minutes):
   • Perform static stretches for the chest (e.g., door frame stretch) and triceps (e.g., overhead triceps stretch).
2. Foam Rolling:
   • Lightly foam roll the chest, shoulders, and triceps to release tension and enhance recovery.

Weekly Progression Tips:

1. Increase Weight Gradually: Aim for slight weekly weight increments (2.5-5%) or an increase in reps if weights feel manageable.
2. Focus on Form and Tempo: Strict form and controlled reps are crucial for maximizing results and preventing injuries.
3. Log Your Progress: Track the weights and reps for each set to ensure consistent progression over time.

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