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5. Face Pulls, 6 - 8 reps, 3 sets |
**Day 6: Legs** |
1. Bodyweight Squats, 10 - 14 reps, 2 sets |
2. Hamstring Curls, 9 - 13 reps, 2 sets |
3. Glute Bridges, 10 - 12 reps, 2 sets |
4. Goblet Squats, 10 - 13 reps, 2 sets |
5. Leg Extensions, 9 - 13 reps, 2 sets |
6. Leg Press, 10 - 13 reps, 4 sets |
7. Standing Calf Raises, 5 - 8 reps, 3 sets |
**Day 7: Rest** |
### Intermediate Routine 2 |
**Day 1: Push** |
1. Military Press, 8 - 13 reps, 3 sets |
2. Dumbbell Bench Press, 6 - 8 reps, 2 sets |
3. Cable Lateral Raises, 10 - 15 reps, 4 sets |
4. Incline Barbell Press, 10 - 14 reps, 4 sets |
5. Tricep Pushdowns, 7 - 12 reps, 3 sets |
**Day 2: Pull** |
1. Rear Delt Flyes, 7 - 9 reps, 2 sets |
2. Preacher Curls, 7 - 10 reps, 4 sets |
3. Face Pulls, 8 - 10 reps, 2 sets |
4. T-bar Rows, 8 - 13 reps, 3 sets |
5. Pull-Ups, 7 - 10 reps, 3 sets |
**Day 3: Legs** |
1. Romanian Deadlift, 9 - 14 reps, 2 sets |
2. Leg Extensions, 6 - 10 reps, 2 sets |
3. Lunges, 8 - 10 reps, 3 sets |
4. Sitting Calf Raises, 8 - 13 reps, 3 sets |
5. Leg Press, 10 - 13 reps, 4 sets |
**Day 4: Push** |
1. Tricep Pushdowns, 9 - 11 reps, 2 sets |
2. Skull Crushers, 5 - 9 reps, 4 sets |
3. Dumbbell Bench Press, 5 - 8 reps, 4 sets |
4. Dumbbell Pullover, 7 - 12 reps, 2 sets |
5. Dumbbell Lateral Raises, 8 - 11 reps, 3 sets |
6. Incline Barbell Press, 9 - 14 reps, 3 sets |
7. Cable Lateral Raises, 10 - 15 reps, 2 sets |
**Day 5: Pull** |
1. T-bar Rows, 9 - 14 reps, 2 sets |
2. Rear Delt Flyes, 8 - 11 reps, 4 sets |
3. Reverse Curls, 9 - 14 reps, 2 sets |
4. Preacher Curls, 8 - 12 reps, 2 sets |
5. Face Pulls, 6 - 8 reps, 4 sets |
**Day 6: Legs** |
1. Leg Extensions, 7 - 9 reps, 4 sets |
2. Sitting Calf Raises, 8 - 11 reps, 3 sets |
3. Leg Press, 5 - 7 reps, 4 sets |
4. Hamstring Curls, 7 - 12 reps, 4 sets |
5. Squats, 7 - 11 reps, 3 sets |
6. Lunges, 9 - 12 reps, 2 sets |
**Day 7: Rest** |
### Advanced Routine 2 |
**Day 1: Push** |
1. Dumbbell Bench Press, 6 - 8 reps, 4 sets |
2. Tricep Pushdowns, 9 - 12 reps, 4 sets |
3. Military Press, 8 - 10 reps, 4 sets |
4. Chest Flyes, 8 - 12 reps, 4 sets |
5. Incline Dumbbell Press, 5 - 8 reps, 2 sets |
**Day 2: Pull** |
1. Cable Curls, 6 - 9 reps, 3 sets |
2. Pull-Ups, 9 - 14 reps, 3 sets |
3. Hammer Curls, 6 - 9 reps, 3 sets |
4. Deadlifts, 10 - 15 reps, 2 sets |
5. Face Pulls, 10 - 13 reps, 4 sets |
**Day 3: Legs** |
1. Hip Thrust, 9 - 11 reps, 3 sets |
2. Leg Extensions, 10 - 13 reps, 4 sets |
3. Squats, 10 - 15 reps, 3 sets |
4. Sitting Calf RaisesSitting Hamstring Curls, 8 - 12 reps, 2 sets |
5. Bulgarian Split Squats, 6 - 11 reps, 2 sets |
**Day 4: Push** |
1. Dumbbell Bench Press, 9 - 14 reps, 3 sets |
2. Cable Lateral Raises, 8 - 10 reps, 2 sets |
3. Incline Dumbbell Press, 7 - 11 reps, 2 sets |
4. Military Press, 5 - 8 reps, 3 sets |
5. Chest Flyes, 6 - 10 reps, 3 sets |
**Day 5: Pull** |
1. Pull-Ups, 10 - 12 reps, 2 sets |
2. Deadlifts, 7 - 11 reps, 4 sets |
3. Face Pulls, 9 - 13 reps, 4 sets |
4. Incline Curls, 8 - 13 reps, 4 sets |
5. Bent Over Rows, 8 - 12 reps, 4 sets |
**Day 6: Legs** |
Subsets and Splits
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