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4 Day Intermediate Workout – Shoulder Focus

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This is a 4 day per week routine that was developed over a period of some months, with the help of Carl1174 and a few other friends. The premise was to construct a well rounded beginner-intermediate level regimen without using a dedicated shoulders-only workout, but rather incorporating a minimal amount of shoulder training into each routine.

They are not necessarily performed in the below order, the only restriction being that Chest major, Shoulders minor and Arms (bi/tri jump-set) and Shoulders are spaced at least 1 day apart, and preferably 2

More info can be found in my log, but a few things to mention:

  1. I train at home solo. This routine has no exercises which require assistance. I have no squat rack , no leg machines (yet) and no fancy equipment.
  2. Several of the exercises performed involve the use of a Savickas Press, and a few are signature moves. For more info on these exercises, please refer to my log post #28 here: Abaddon’s Log.
  3. All routines are structured with heavy compounds performed first, isolations last, while minimizing time wasted messing around with plates and equip between exercises.

Chest major, Shoulders minor

  • Barbell Bench Press Flat – 4 sets, 10-12 reps per set
  • Barbell Bench Press Incline – 3 sets, 10-12 reps per set
  • Dumbbell Bench Press Fflat – 3 sets, 10-12 reps per set
  • Dumbbell Rows To Chest – 3 sets, 10-12 reps per set
  • One Arm Cable Flys – 3 sets per arm, 12-15 reps per set

Back major, Shoulders minor

  • Lateral Pulldowns Wide Grip – 4 sets, 10-12 reps per set
  • One Arm Dumbbell Rows – 3 sets per arm, 12 reps per set
  • Straight Arm Lateral Pulldowns – 3 sets, 10-12 reps per set
  • Sleeper Row Close Grip – 3 sets, 12-15 reps per set
  • Face Pulls – 4 sets, 12-15 reps per set

Legs, Traps and Forearms

  • Front Squats – 4 sets, 10-12 reps per set
  • Deep Knee/Dumbbell Lunges – 3 set, 8 reps per set
  • Calf Raises – 4 sets, 12-15 reps per set
  • Dumbbell or Barbell Behind Back Shrugs – 4 sets, 12-15 reps per set
  • Wrist Curl Behind Back – 3 sets, 12-15 reps per set

Arms (bi/tri jump set) and Shoulders

  • Overhead Press – either Dumbbell, Military or Savickas – 4 sets, 8-10 reps per set
  • Triceps Pushdown Close Grip – 3 sets, 12-15 reps per set
  • Dumbbell Bicep Curls – 3 sets, 8-12 reps per set
  • Triceps Pushdown Wide Grip – 3 sets, 12-15 reps per set
  • Dumbbell Forward Raises – 3 sets per arm, 10-12 reps per set
  • Tri-delt Cable Row – 3 sets, 10-12 reps per set

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