
Intermediate Bodybuilding
I am going off the routine made by Ron Harris, I tried his beginner in January and made some nice little gains, now time to man up
http://www.wannabebig.com/training/b...bodybuilding/
Wednesday: BACK
04/22/09 = Keep weight until 04/29/09
 TBar Rows = use 25lb plates
60lbs x 12
65lbs x 10
70lbs x 8
 Deadlift's
75lbs x 12
95lbs x 10
115lbs x 8
135lbs x 4
 Lat Pulldowns  palms facing me
75lbs x 12
80lbs x 12
85lbs x 12
 Barbell bentrows  EZ Bar
60lbs x 12reps
65lbs x 10
65lbs x 8
70lbs x 6
 Seated cable row
50lbs x 12
55lbs x 12
60lbs x 12
Last edited by Zorachus; 06092009 at 06:03 AM.
Friday: LEGS + CALVES
04/24/09
 Squats;
150lbs x 12reps
170lbs x 10
190lbs x 8
210lbs x 6
 Weighted decline situps
5 x 10reps
 Leg Extension
45lbs x 16
50lbs x 14
55lbs x 12
60lbs x 10
 Stiff Leg Deadlift
25lbs x 12
25lbs x 12
25lbs x 12
30lbs x 8
Last edited by Zorachus; 04242009 at 04:21 PM.
Saturday: CHEST + TRICEPS
04/25/09 = keep this weight until 05/08
 Incline dumbbell press
25lbs ea x 12
30lbs ea x 10
35lbs ea x 8
 Bench Press barbell
100lbs x 10
120lbs x 8
140lbs x 6
100lbs x F
 Flat dumbbell flyes
20lbs x 12
20lbs x 12
20lbs x 12
 Dumbbell Seated Overhead Extension
25lbs x 12
30lbs x 12
35lbs x 12
 Weighted Dip
3sets x 812
 Tricep pushdown
40lbs x 12
50lbs x 12
60lbs x 12
Last edited by Zorachus; 05042009 at 06:59 AM.
Monday: Shoulders + Biceps
04/27/09 = keep weight until 05/11/09
 Barbell military press
60lbs x 12
65lbs x 10
70lbs x 8
75lbs x 6
 Side lateral raise
10lbs ea x 12
12lbs ea x 10
15lbs ea x 8
 Up RightRow
30lbs x 12reps
35lbs x 10
35lbs x 10
40lbs x 8
 Barbell curl
30lbs x 12
35lbs x 10
40lbs x 8
 Dumbbell preacher curl
15lbs x 12
20lbs x 10
25lbs x 8
 Dumbbell hammer curl
15lbs ea x 12
20lbs ea x 10
25lbs ea x 8
Last edited by Zorachus; 05012009 at 04:49 PM.
Wednesday: BACK
04/29/09 = Keep weight until 05/13/09
 TBar Rows = use 25lb plates
65lbs x 12
70lbs x 10
75lbs x 8
80lbs x 6
 Deadlift's
80lbs x 12
100lbs x 10
120lbs x 8
140lbs x 4
 Lat Pulldowns  palms facing me
80lbs x 12
85lbs x 12
90lbs x 12
 Barbell bentrows  EZ Bar
50lbs x 12reps
55lbs x 10
60lbs x 8
65lbs x 6
 Seated cable row
55lbs x 12
60lbs x 12
65lbs x 12
Last edited by Zorachus; 05012009 at 04:47 PM.
Friday: LEGS + CALVES
05/01/09 keep weight until 05/15/09
 Squats;
155lbs x 12reps
175lbs x 10
195lbs x 8
215lbs x 6
 Weighted decline situps
5 x 10reps
 Leg Extension
45lbs x 16
50lbs x 14
55lbs x 12
60lbs x 10
 Stiff Leg Deadlift
25lbs x 12
25lbs x 12
25lbs x 12
30lbs x 8
Last edited by Zorachus; 05012009 at 04:40 PM.
Saturday: CHEST + TRICEPS
05/02/09 = keep this weight until 05/08
 Bench Press barbell
100lbs x 10
120lbs x 8
140lbs x 6
150lbs x 4
 Incline dumbbell press = slow 3 seconds up 1 down
25lbs ea x 12
30lbs ea x 10
35lbs ea x 8
 Flat dumbbell flyes
20lbs x 12
20lbs x 12
20lbs x 12
 Dumbbell Seated Overhead Extension
25lbs x 12
30lbs x 10
35lbs x 8
 Weighted Dip
3sets x 812
 Tricep pushdown
40lbs x 12
50lbs x 12
60lbs x 12
Last edited by Zorachus; 05082009 at 06:47 PM.
Monday: Shoulders + Biceps
05/04/09 = keep weight until 05/11/09
 Barbell military press
60lbs x 12
65lbs x 10
70lbs x 8
75lbs x 6
 Side lateral raise
10lbs ea x 12
12lbs ea x 10
12lbs ea x 10
15lbs ea x 8
 Up RightRow
30lbs x 12reps
35lbs x 10
35lbs x 10
40lbs x 8
 Barbell curl
30lbs x 12
35lbs x 10
40lbs x 8
 Dumbbell preacher curl
15lbs x 12
20lbs x 10
25lbs x 8
 Dumbbell hammer curl
15lbs ea x 12
20lbs ea x 10
25lbs ea x 8
Friday: LEGS + CALVES
05/08/09 keep weight until 05/15/09
 Squats;
155lbs x 12reps
175lbs x 10
195lbs x 8
215lbs x 6
 Weighted decline situps
5 x 10reps
 Leg Extension
45lbs x 16
50lbs x 14
55lbs x 12
60lbs x 10
 Stiff Leg Deadlift
25lbs x 12
25lbs x 12
25lbs x 12
30lbs x 8
Saturday: CHEST + TRICEPS
05/09/09 = keep this weight until 05/16
 Bench Press barbell
100lbs x 10
120lbs x 8
140lbs x 6
150lbs x 4
 Incline dumbbell press = slow 3 seconds up 1 down
25lbs ea x 12
30lbs ea x 10
35lbs ea x 8
 Flat dumbbell flyes
20lbs x 12
20lbs x 12
20lbs x 12
 Dumbbell Seated Overhead Extension
25lbs x 12
30lbs x 10
35lbs x 8
 Weighted Dip
3sets x 812
 Tricep pushdown
40lbs x 12
50lbs x 12
60lbs x 12
Wednesday: BACK
05/13/09 = Keep weight until 05/27/09
 TBar Rows = use 25lb plates
65lbs x 12
70lbs x 10
75lbs x 8
80lbs x 6
 Deadlift's
80lbs x 12
100lbs x 10
120lbs x 8
140lbs x 4
 Lat Pulldowns  palms facing me
80lbs x 12
85lbs x 12
90lbs x 12
 Barbell bentrows  EZ Bar
50lbs x 12reps
55lbs x 10
60lbs x 8
65lbs x 6
 Seated cable row
55lbs x 12
60lbs x 12
65lbs x 12
Saturday: CHEST + TRICEPS
05/17/09 = keep this weight until 05/31
 Bench Press barbell
100lbs x 10
125lbs x 8
145lbs x 6
155lbs x 4
 Incline dumbbell press = slow 3 seconds up 1 down
25lbs ea x 12
30lbs ea x 10
35lbs ea x 8
 Flat dumbbell flyes
20lbs x 12
20lbs x 12
20lbs x 12
 Dumbbell Seated Overhead Extension
25lbs x 12
30lbs x 10
35lbs x 8
 Weighted Dip
3sets x 812
 Tricep pushdown
40lbs x 12
50lbs x 12
60lbs x 12
Tuesday: Shoulders + Biceps
05/19/09 = keep weight until 05/26/09
 Barbell military press
60lbs x 12
65lbs x 10
70lbs x 8
75lbs x 6
 Side lateral raise
10lbs ea x 12
12lbs ea x 10
15lbs ea x 8
 Up RightRow
30lbs x 12reps
35lbs x 10
35lbs x 10
40lbs x 8
 Barbell curl
30lbs x 12
35lbs x 10
40lbs x 8
 Dumbbell preacher curl
15lbs x 12
20lbs x 10
25lbs x 8
 Dumbbell hammer curl
15lbs ea x 12
20lbs ea x 10
25lbs ea x 8
Thursday: BACK
05/21/09 up weight 5/28
 TBar Rows = use 25lb plates
65lbs x 12
70lbs x 10
75lbs x 8
80lbs x 6
 Deadlift's
90lbs x 12
110lbs x 10
130lbs x 8
140lbs x 4
 Lat Pulldowns  palms facing me
80lbs x 12
85lbs x 12
90lbs x 12
 Barbell bentrows  EZ Bar
50lbs x 12reps
55lbs x 10
60lbs x 8
65lbs x 6
 Seated cable row
55lbs x 12
60lbs x 12
65lbs x 12
Last edited by Zorachus; 05222009 at 07:36 PM.
Sunday: CHEST + TRICEPS
05/24/09 = keep this weight until 05/31
 Bench Press barbell
100lbs x 12
125lbs x 10
145lbs x 8
 Incline dumbbell press = slow 3 seconds up 1 down
25lbs ea x 12
30lbs ea x 10
35lbs ea x 8
 Flat dumbbell flyes
20lbs x 12
20lbs x 12
20lbs x 12
 Dumbbell Seated Overhead Extension
25lbs x 12
30lbs x 10
35lbs x 8
 Weighted Dip
3sets x 812
 Tricep pushdown
40lbs x 12
50lbs x 12
60lbs x 12
Last edited by Zorachus; 05242009 at 10:52 AM.
Tuesday: Shoulders + Biceps
05/26/09 = keep weight until 06/09/09
 Barbell military press
65lbs x 12
70lbs x 10
75lbs x 8
80lbs x 6
 Side lateral raise
10lbs ea x 12
12lbs ea x 10
15lbs ea x 8
 Up RightRow
35lbs x 12reps
40lbs x 10
40lbs x 8
45lbs x 6
 Barbell curl = Keep until 06/30
35lbs x 12
40lbs x 10
45lbs x 8
 Dumbbell hammer curl
15lbs ea x 12
20lbs ea x 10
20lbs ea x 8
Last edited by Zorachus; 05262009 at 06:47 AM.
Thursday: BACK
05/28/09 up weight 06/11
 TBar Rows = use 25lb plates
70lbs x 12
75lbs x 10
80lbs x 8
85lbs x 6
 Deadlift's
100lbs x 10
120lbs x 8
140bs x 6
150lbs x 4
 Lat Pulldowns  palms facing me
85lbs x 12
90lbs x 12
95lbs x 12
 Barbell bentrows  EZ Bar
55lbs x 12reps
60lbs x 10
65lbs x 8
 Seated cable row
60lbs x 12
65lbs x 12
70lbs x 12
Last edited by Zorachus; 05282009 at 08:02 PM.
Sunday: CHEST + TRICEPS
05/31/09 = keep this weight until 06/14
 Bench Press barbell
100lbs x 12
130lbs x 8
150lbs x 6
100lbs x F
 Incline dumbbell press
30lbs ea x 12
30lbs ea x 10
35lbs ea x 8
 Flat dumbbell flyes = keep until 6/28
20lbs x 12
20lbs x 10
25lbs x 8
 Dumbbell Seated Overhead Extension = keep until 6/28
30lbs x 12
30lbs x 10
35lbs x 8
 Weighted Dip
3sets x 812
 Tricep pushdown = keep until 6/28
45lbs x 12
55lbs x 12
65lbs x 12
Last edited by Zorachus; 05312009 at 11:13 AM.
Tuesday: Shoulders + Biceps
06/02/09 = keep weight until 06/09/09
 Barbell military press
65lbs x 12
70lbs x 10
75lbs x 8
80lbs x 6
 Side lateral raise
10lbs ea x 12
12lbs ea x 10
15lbs ea x 8
 Up RightRow
35lbs x 12reps
40lbs x 10
40lbs x 8
45lbs x 6
 Barbell curl = Keep until 06/30
35lbs x 12
40lbs x 10
45lbs x 8
35lbs x F
 Dumbbell hammer curl
15lbs ea x 12
20lbs ea x 10
20lbs ea x 8
Last edited by Zorachus; 06072009 at 11:27 AM.
Thursday: BACK
06/04/09 up weight 06/11
 TBar Rows = use 25lb plates
70lbs x 12
75lbs x 10
80lbs x 8
85lbs x 6
 Deadlift's
100lbs x 10
120lbs x 8
140bs x 6
150lbs x 4
 Lat Pulldowns  palms facing me
85lbs x 12
90lbs x 12
95lbs x 12
 Dumbbell Rows
25lbs ea x 12reps
30lbs ea x 10
30lbs ea x 10
35lbs ea x 8
 Seated cable row
60lbs x 12
65lbs x 12
70lbs x 12
Last edited by Zorachus; 06052009 at 07:51 AM.
Sunday: CHEST + TRICEPS
06/07/09 = keep this weight until 06/14
 Bench Press barbell
100lbs x 12
130lbs x 8
150lbs x 6
100lbs x F
 Incline dumbbell press
30lbs ea x 12
30lbs ea x 10
35lbs ea x 8
 Flat dumbbell flyes = keep until 6/28
20lbs x 12
20lbs x 10
25lbs x 8
 Dumbbell Seated Overhead Extension = keep until 6/28
30lbs x 12
30lbs x 10
35lbs x 8
 Weighted Dip
3sets x 812
 Tricep pushdown = keep until 6/28
45lbs x 12
55lbs x 10
65lbs x 8
45lbs x F
Last edited by Zorachus; 06072009 at 11:24 AM.
Tuesday: Shoulders + Biceps
06/09/09 = keep weight until 06/23/09
 Barbell military press
70lbs x 12
75lbs x 10
80lbs x 8
85lbs x 6
70lbs x F
 Side lateral raise
10lbs ea x 12
12lbs ea x 10
12lbs ea x 10
15lbs ea x 8
 Up RightRow
35lbs x 12reps
45lbs x 10
45lbs x 8
50lbs x 6
 Barbell curl = Keep until 06/30
35lbs x 12
40lbs x 10
45lbs x 8
35lbs x F
 Dumbbell hammer curl
15lbs ea x 12
20lbs ea x 10
20lbs ea x 8
Last edited by Zorachus; 06142009 at 09:51 AM.
Thursday: BACK
06/11/09 up weight 06/25
 TBar Rows = use 25lb plates
75lbs x 12
80lbs x 10
80lbs x 10
90lbs x 8
75lbs x F
 Deadlift's
100lbs x 10
125lbs x 8
145lbs x 6
155lbs x 4
 Lat Pulldowns  palms facing me
90lbs x 12
95lbs x 12
100lbs x 12
 Dumbbell Rows
30lbs ea x 12reps
35lbs ea x 10
35lbs ea x 10
40lbs ea x 8
 Seated cable row
60lbs x 12
60lbs x 10
65lbs x 8
70lbs x 6
Last edited by Zorachus; 06142009 at 09:51 AM.
Saturday: LEGS + CALVES
06/13/09 keep weight until 06/20/09
 Squats;
140lbs x 12reps
160lbs x 10
180lbs x 8
200lbs x 6
 Weighted decline situps
5 x 10reps
 Leg Extension
45lbs x 16
50lbs x 14
55lbs x 12
60lbs x 10
 Stiff Leg Deadlift
25lbs x 12
25lbs x 12
25lbs x 12
30lbs x 8
Sunday: CHEST + TRICEPS
06/07/09 = keep this weight until 06/28
 Bench Press barbell
100lbs x 10
135lbs x 8
145lbs x 6
155lbs x 4
100lbs x F
 Incline dumbbell press
25lbs ea x 12
30lbs ea x 10
35lbs ea x 8
40lbs ea x 6
 Flat dumbbell flyes = keep until 6/28
20lbs x 12
20lbs x 10
25lbs x 8
15lbs x F
 Dumbbell Seated Overhead Extension = keep until 6/28
30lbs x 12
30lbs x 10
35lbs x 8
 Weighted Dip
3sets x 15
 Tricep pushdown = keep until 6/28
45lbs x 14
55lbs x 12
65lbs x 10
45lbs x F
Last edited by Zorachus; 06142009 at 10:08 AM.
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