Intermediate 6 Day Workout Split

Intermediate Training.

Once you have mastered the basic techniques and diet, you will see steady gains over the coming months. When you begin to workout and you no longer feel challenged, the likely hood is your body has adapted to the resistance level and plan you have in place. Now we need to force the body back into adaptation mode by increasing the workout intensity.

To start with, working on the basic workout plan you should be building up the weight resistance and shortening the rest period between sets.

When you have done the above, its time to move to the next level.

6 Day Workout Routine

When you have began to really catch the workout bug, and every chance to workout excited you, that’s when you know its time to step it up a gear.

Try our 6 day split for 1 month and shock your muscles into growing, but remember to keep up with your calories and MACROS to achieve the best results.

  • Monday – Chest & Back
  • Tuesday – Shoulders & Triceps
  • Wednesday – Legs & Lower back
  • Thursday – Chest & Back
  • Friday – Shoulders & Biceps
  • Saturday – Legs & Lower back
  • Sunday – Rest Day

Core Exercise

Core power is fundamental to all compound exercises, and although compound movements will build on core strength, the core needs to be worked as part of each training day.

We suggest stomach crunches, planks or ab-rolls at the end of each session.

Exercise Plan

4 Sets of 10 Repetitions – 30 second break between sets.

Monday – Chest & Back Workout

Lift to failure should be between 8 to 12 repetitions.

  1. Incline Bench Press
  2. Incline Dumbbell Flys
  3. Dumbbell Pull-Overs
  4. Press-ups

Move to Back exercises

  1. Bent Over Row
  2. T-Bar Row
  3. Dips
  4. Conventional Deadlift

Tuesday – Shoulders and Triceps Workout

4 Sets of 10 Repetitions

  • Arnold Press
  • Lateral Rise
  • Overhead Press
  • Upright Row

Move to Arm exercises

  • Skull Crushers
  • Triceps Extension
  • Cable Pulldowns
  • Dips

Wednesday – Legs & Lower Back Workout

  • Squats (free standing)
  • Barbell Lunges
  • Leg Extensions
  • Calf Raises

Move to Lower back exercises

  • Good Mornings
  • Back Extensions
  • Straight leg Deadlift

Thursday – Chest & Back Workout

Lift to failure should be between 8 to 12 repetitions.

  1. Bench Press
  2. Decline Dumbbell Flys
  3. Dumbbell press
  4. Incline Press-ups

Move to Back exercises

  1. Bent Over Row
  2. Pull-ups
  3. Conventional Deadlift

Friday – Shoulders and Biceps Workout

4 Sets of 10 Repetitions

  • Front Lateral Rise
  • Overhead Press
  • Upright Row
  • Dumbbell Shrugs

Move to Arm exercises

  • Barbell Curl
  • Dumbbell Isolation Curl
  • Hammer Curl
  • Preacher Curl

Saturday – Legs & Lower Back Workout

  • Goblet Squats
  • Burpees
  • Reverse Leg Extensions
  • Calf Raises

Move to Lower back exercises

  • Good Mornings
  • Back Extensions
  • Sumo Deadlift

Give this workout a go and increase weights when you surpass 4 sets of 12 repetitions.

Keep en eye on your progress and take a photo diary, after 2 months working this program at the correct for you will see noticeable results in strength and muscle tone and size.

As part of every exercise routine, diet is the key to success, and the first 20 minutes after exercising is the most important time to feed your muscles.

Take a look at out Mass weight gainer shake. or if you prefer ready-made supplementation, check out MyProtein Mass Gainer.

Like the article? follow us on Instagram, Twitter or Facebook and tel us what you think!

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Bicep Curls

What is a Bicep curl?

A Bicep curl is a term used for lifting of a weight in a curling motion towards the shoulder.

The full name of the Bicep is the Bicep Brachili, this makes up both the short head and long head muscles within the upper arm associated to the bicep.

Dumbbell & Barbell Curls:

Dumbbell Curls, in the conventional form mainly target the Bicep Brachili, but also works the Anterior Deltioin (Shoulder) and the Brachioradialis (Forearm)  as a secondary muscle groups.

Bicep Curl Variations.

Although there are multiple sub variations within Bicep curls, the main variations are Hammer Curls and conventional Bicep Curls. the main difference is the Hammer Curl will also use muscle fibers within the forearm, stimulating new long head growth, while the Bicep Curl will stimulate  the peak and short arm fibers, and when stressed will build new growth in a more defined area.

Sub Variations of Bicep Curls

Isolation Curl – Standing leaning over, use one hand at a time to curl up the Dumbbell towards the shoulder twisting wrist outwards when coming to the peak of the exercise. Lower Dumbbells back to the starting position and continue for desired rep range

Standing Curls – Starting in a standing position with a Dumbbell in each hand in the upright position, slowly curl up the Dumbbell, twisting outwards until fully contracted at the peak. Lower Dumbbells back to the starting position and continue for desired rep range

Seated Curls – Starting in a Seated position with a Dumbbell in each hand in the upright position, slowly curl up the Dumbbell, twisting outwards until fully contracted at the peak. Lower Dumbbells back to the starting position and continue for desired rep range

Preacher Curl – Using a preacher bench, Sit in the position so your chest is against the pad grab the preacher bar with palms facing upwards. Keep arms at shoulder length apart and slowly raise the bar, squeezing at the peak of movement. Slowly lower to starting position and continue for desired rep range.

EZ Bar Curls – Start in a standing position, gripping the EZ-bar at a wide grip, Slowly curl the bar up, only using the bicep to do the work. Squeeze at the peak of exercise and slowly lower to starting position and continue for desired rep range.

Wide Grip Barbell Curls – Start in a standing position, gripping the Barbell with a grip shoulder distance apart, Slowly curl the bar up, only using the bicep to do the work. Squeeze at the peak of exercise and slowly lower to starting position and continue for desired rep range.

Narrow Grip Barbell Curls– Start in a standing position, gripping the Barbell with a grip a few inches apart, slowly curl the bar up, only using the bicep to do the work. Squeeze at the peak of exercise and slowly lower to starting position and continue for desired rep range.

Cable Curls – Stand up with your torso upright while holding a cable curl bar that is attached to a low pulley. Grab the cable bar at shoulder width and keep the elbows close to the torso. The palm of your hands should be facing up. Slowly curl the bar up, only using the bicep to do the work. Squeeze at the peak of exercise and slowly lower to starting position and continue for desired rep range.

Bicep Curl Accessories

For beginners, we suggest using a Bicep Isolator, Biceps Isolator enforces correct positioning during biceps work, as it is specially designed to keep your upper arms stationary and at an angle while you do standing curls and other biceps work, to make certain the user sustains the most efficient training methods.

The Bicep Isolators can be picked up on Amazon and other outlets, ranging in price from budget brands at below £10, to high-end retailed at £50+

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Beginner Workout Routine

New to Training ?

If your new to training, your probably hitting the gym and jumping on every machine possible and maxing out your lifts within the first few reps.. this is fine is you’re trying to build strength, but if you over stimulate the same muscle group, you are likely fatigue the muscle and hinder your gains progression.

How often should i workout?

When new to training, you will likely experience DOMS (Delayed onset Muscle Soreness) for  the first few months of training we would suggest working out on a 3 day split, targeting 2 muscle groups per session.

A simple plan to follow would be as follows:

  • Monday – Chest & back
  • Tuesday – Rest
  • Wednesday – Shoulders & Arms
  • Thursday – Rest
  • Friday – Legs & lower back
  • Saturday – Rest
  • Sunday – Optional Cardio

Core Exercise

Core power is fundamental to all compound exercises, and although compound movements will build on core strength, the core needs to be worked as part of each training day.

We suggest stomach crunches, planks or ab-rolls at the end of each session.

Exercise Plan

4 Sets of 10 Repetitions – 45 Second break between sets.

Chest & Back Workout

Lift to failure should be between 8 to 12 repetitions.

  1. Bench Press
  2. DumbbellFlys
  3. Decline Bench Press
  4. Dumbbell Pullover

Move to Back exercises

  1. Bent Over Row
  2. T-Bar Row
  3. Pull-ups (5 Sets of 10 Repetitions)
  4. Conventional Deadlift

Shoulders and Arms Workout

4 Sets of 10 Repetitions

  • Arnold Press
  • Lateral Rise
  • Shoulder Press
  • Upright Row

Move to Arm exercises

  • Isolated Bicep Curl
  • Tricep Extension
  • Hammer Curl
  • Dips

Legs & Lower Back Workout

  • Squats (free standing)
  • Barbell Lunges
  • Leg Extensions
  • Calf Raises

Move to Lower back exercises

  • Good Mornings
  • Back Extensions
  • Straight leg Deadlift

Give this workout a go and increase weights when you surpass 4 sets of 12 repetitions.

Keep en eye on your progress and take a photo diary, after 2 months working this program at the correct for you will see noticeable results in strength and muscle tone and size.

As part of every exercise routine, diet is the key to success, and the first 20 minutes after exercising is the most important time to feed your muscles.

Take a look at out Mass weight gainer shake. or if you prefer ready-made supplementation, check out MyProtein Mass Gainer.

Like the article? follow us on Instagram, Twitter or Facebook and tel us what you think!

 

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THE DEADLIFT

The simple short version.

The deadlift is a compound movement that works a variety of muscles groups:

  • The grip strength (finger flexors) and the lower back (erector spinae) work isometrically to keep the bar held in the hands and to keep the spine from rounding.
  • The gluteus maximus and hamstrings work to extend the hip joint.
  • The quadriceps work to extend the knee joint.
  • The adductor magnus works to keep the legs stable
  • Core musculature remains braced to keep the spine stable

Although the deadlift is a compound movement, it is traditionally worked as a back exercise.

DeadLift Technique

The basic technique for the conventional Deadlift is as follows:

Your feet should be spaced hip-width apart with your grip just outside your legs.

Use an overhand grip, or if grip strength is not fully developed, use the under over grip.

The back should be flat neutral spine from start to finish. Rounding the back is a common mistake that can cause potential lower back injuries.

Your shoulders should be back and down.

The bar should remain in contact with your legs for the entire range of motion.

Your hips and knees should move together in a upwards push motion to complete a repetition.

Based on your goal, the deadlift can be used it the below ways;

Power lift to strengthen the density of the muscle fibers and gain overall strength. Generally 4 sets of 10, 6, 4 and a final set to failure

Endurance lift to increase the endurance of the muscle groups mentioned above. Generally 4 sets in high repetition range

Muscle volume training. Generally this lift will be performed to build strength and appearance. Generally 4 sets of 8 to 10 repetitions at 75% of your one rep max (1RM)

DeadLift Accessories

The deadlift requires grip strength in order to perform volume and strength training. When first starting out, most people find that they are able to lift the weight but the grip fails when completing the repition.

A simple but affective way to combat this is to use the over under grip, but if theis fails, there are other gadgets to assist with the deadlift.

Links to Top Customer Rated on Amazon

  1. Wrist Straps to avoid barbell slipping from grip.
  2. Wrist hooks to isolate lift area and use wrist support.
  3. Bar grips better grip and protection from calluses.

In addition to grip accessories, some bodybuilders use weightlifting belts to eleviate pressure on the lower back, although this will help with form for beginners and heavy sets, using weight lifting belts can restrict development of the lower back so prelonges use is not suggested.