TeenBodybuilding.com - Derek Charlebois - You're No Longer A Beginner: Intermediate Training!

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Did you know?
Bonny Priest set a world record in the bench press with a lift of 303lbs. at 162lb. bodyweight.

If you have been following a three-day training split made up of the basic, fundamental exercises... It is now time for a routine that is a bit more challenging!

By: Derek Charlebois

This Article Is the Next Step For Those Moving On From
Derek's Basic Beginner's Program!

During the first six months you begin weight training, you learn a lot. You learn how to perform exercises correctly. Your workouts become consistent; you do not miss a scheduled workout. The diet you follow now has a little structure to it. You avoid "bad" foods, which do not lend themselves to your bodybuilding efforts.

Now that you have some experience under your belt, you are ready to make advancements. I am going to make the assumption that you followed my advice in my "Bodybuilding for Beginners" article. If you have, you have been following a three-day training split made up of the basic, fundamental exercises. Now it is time for a routine that is a bit more challenging.

Training Program

Monday's Routine: Chest/Triceps

Exercise

Repetitions

Sets

Bench Press

6-10

3

Incline Dumbbell Press

6-10

2

Dips

To Failure

2

Close Grip Bench

6-10

2

Lying Tricep Extension

6-10

2

Tricep Pressdown

6-10

1

Print Off Derek's Monday Routine HERE!

Tuesday's Routine: Legs

Exercise

Repetitions

Sets

Squats

8-10

3

Leg Press

8-10

2

Stiff Leg Deadlift

12-15

2

Leg Curl

8-10

2

Standing Calf Raise

8-12

2

Seated Calf Raise

8-12

2

Print Off Derek's Tuesday Routine HERE!

Thursday's Routine: Shoulders/Traps

Exercise

Repetitions

Sets

Military Press

6-10

3

Dumbbell Press

6-10

2

Side Lateral

6-10

2

Bent Over Lateral

6-10

1

Barbell Shrug

6-10

2

Dumbbell Shrug

6-10

2

Print Off Derek's Thursday Routine HERE!

Friday's Routine: Back/Biceps/Forearms

Exercise

Repetitions

Sets

Bent Over Row

6-10

3

Reverse Lat Pulldown

6-10

2

Pull Up

To Failure

2

Deadlift

12-15

1

Dumbbell Curl

6-10

2

Close Grip Curl Bar Curl

6-10

2

Cable Curl

6-10

1

Behind The Back Curls

8-10

1

Dumbbell Wrist Curls

8-10

1

Print Off Derek's Friday Routine HERE!

Days Off: Cardio

Continue to do cardio on your choice of 2 out of your 3 off days.
That means 2 days out of: Wednesday, Saturday, or Sunday!

What Is New?

I have lowered the rep range some. Now, there will be times when you only get 6 reps. This means you will be training a little heavier. I have also added a few exercises that involve more technique to execute correctly. For example,
stiff leg deadlifts. This is the king of hamstring exercises. It is vital that you do not ignore your hamstrings. Focusing on them now will put you ahead of the game later on.

Another type of deadlifts is the standard powerlifting version. I choose to have you start with a higher rep range so you can concentrate on your form, as it is vital for these two deadlift exercises.

Because you are now doing a four-day split, you can concentrate on two muscle groups per exercise instead of three. This will allow you the keep your intensity level high for each muscle group. This routine should lead to greater gains in strength and mass growth. Of course, in order for the training routine to work, your diet must be well structured.

Diet

Hopefully you are getting more accustomed to a meal schedule. Now we are going to implement a solid pre and post workout meal setup. For the protein source, use whey protein. Optimum Nutrition's 100% Whey is probably the most economical choice at this time. Next, we are going to add simple sugar to the mix, dextrose. Dextrose is a high glycemic carb that will deliver glucose and amino acids to your muscle cells. For more information on this, check out my past article.

Suggested Use:

15 Minutes Before Workout:
- 1 Scoop Whey
- 30 Grams Dextrose
Post Workout:
- 1 Scoop Whey
- 30 Grams Dextrose
- Note: Gatorade powder contains dextrose and is available at about all grocery stores. This makes it a great and convenient choice for dextrose.
Post-Workout Meal:
- Note: Consume meal one hour after post-workout shake.
Daily Totals:
- Protein: 1 gram/lb
- Carbs: 2 grams/lb
- Fat: 0.4 grams/lb

Supplements

Along with your whey protein and multivitamin, we are going to add some essential fatty acids. This will be in the form of flax seed oil. This more information of flax seed, check out my article on it HERE.

Suggested Use: