Intermediate Routine Structure

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Given the need for gradual progression, this routine balances rest and workout frequency. Here’s an optimal weekly layout based on muscle recovery needs:

• 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

This structure allows sufficient recovery between major muscle groups and ensures manageable volume for rebuilding strength.

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Workout Execution and Rest Recommendations

Day 1: Chest and Triceps

• Incline Bench Press: 3 sets of 10-12 reps. Focus on controlled movements, especially the eccentric (lowering) phase.
• Flat Bench Press: 3 sets of 10-12 reps. Prioritize form and full range of motion.
• Cable Flys: 3 sets of 12-15 reps. Focus on the squeeze and a slow negative phase to isolate the chest.
• Bench Dumbbell Flys: 3 sets of 12-15 reps. Follow a similar protocol to cable flys with controlled negatives.
• Skull Crushers: 3 sets of 10-12 reps. Maintain proper elbow positioning to avoid shoulder involvement.
• Straight Bar Push-Downs: 3 sets of 12-15 reps. Use steady tempo and full range.
• Tricep Rope Pushdowns: 3 sets of 12-15 reps. Keep the movement smooth and controlled.
• Dips: 3 sets of 12-15 reps. Focus on slow, controlled reps to maximize effectiveness.

Rest Time: 60-90 seconds between sets for hypertrophy and recovery.

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Day 2: Back and Biceps

• Cable Curls: 3 sets of 10-12 reps. Focus on isolating the biceps and maintaining a full range of motion.
• Hammer Bicep Curls: 3 sets of 10-12 reps. Emphasize the forearms and brachialis.
• Supination Curls: 3 sets of 10-12 reps. Rotate the dumbbell as you curl to engage the full bicep.
• Isolation Curls: 3 sets of 10-12 reps. Perform slow, controlled movements to fully engage the target muscle.
• Landmine Rows: 3 sets of 10-12 reps. Focus on activating the lats with each pull.
• Lat Pulldowns (Close Grip): 3 sets of 10-12 reps. Use a controlled tempo and avoid using momentum.
• Seated Cable Rows: 3 sets of 10-12 reps. Ensure a full contraction at the end of each rep.

Rest Time: 60-90 seconds; extend to 2 minutes on heavier sets as needed.

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Day 3: Rest

Focus on active recovery:

• 20-30 minutes of light cardio (walking, cycling, or swimming).
• Full-body stretching routine, emphasizing mobility for shoulders, hips, and back.

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Day 4: Legs and Shoulders

• Barbell Squats: 3 sets of 12-15 reps. Focus on depth and controlled movement.
• Calf Raises: 3 sets of 12-15 reps. Use slow tempo and full extension.
• Front Leg Extensions: 3 sets of 10-12 reps. Use controlled movement to avoid joint strain.
• Lunges: 3 sets of 10-12 reps per leg. Maintain balance and ensure knees don’t extend past toes.
• EZ Bar Military Press: 3 sets of 10-12 reps. Maintain strict form and avoid momentum.
• Upright Rows: 3 sets of 10-12 reps. Avoid overloading to prevent strain on shoulders.
• Seated Dumbbell Military Press: 3 sets of 10-12 reps. Use steady tempo and avoid arching the back.
• Dumbbell Lateral Raises: 3 sets of 12-15 reps. Perform controlled reps to isolate the deltoids.

Rest Time: 60-90 seconds for most exercises; extend to 2 minutes for squats and lunges.

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Day 5: Rest

Focus on passive recovery, hydration, and proper nutrition. Optional light activity like walking or restorative yoga.

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General Adjustments and Execution Tips

1. Progressive Overload: Gradually increase weights or reps each week as your strength improves.
2. Deload Every 4-6 Weeks: Reduce weight or volume for a week to allow your body to recover and prevent burnout.
3. Core and Mobility Work: Add light core exercises (e.g., planks, dead bugs) and mobility drills on rest days or after workouts.
4. Warm-Up and Cool Down: Start each session with dynamic stretches and mobility drills. End with static stretching or foam rolling.

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