My Intermediate Workout

By Jesse Jobes a recreational powerlifter
Remember to work ABS everyday with either weight or without. Keep form perfect on every rep and make sure to use 100% intensity with everything.

Day 1 Bench day
Bench Press 5x5 (Warm-up then do 3 work sets increasingweight each set)
DB presses 3x10
Skullcrushers 3x10
Pushdowns 3x10
Lateral raises (front side bentover) 3x10
Bent over rows or DB rows 4x10

Day 2 Squat day
Squats 5x5 (Warm-up then do 3 work sets at sameweight increase weight each week) Remember to work on picture perfectform every rep
Leg curls 3x10
Hyperextions 4x10 (Add weight if you want to)
Calve raises 5x10

Day 3 Aux bench day
Incline or Decline presses 3x8 (alternate each week)
DB extensions 3x10
Pressdowns 3x10
Lat pulldowns 4x10
Upright Rows 3x10

Day 4 DL day
Deadlifts 5x5 increase weight each set use Sumo

or Conv.
Powercleans 3x5
Straight leg DL's 3x8
Hyperextions 3x10 (add weight if wanted