Intermediate Training Routine

We at Dynamix have implemented the routine below to give an introduction to our high intensity style workouts.
This style of workout is short but intense, we cannot emphasise enough how it has to be executed with perfect form and commitment. The rep ranges are to be used as guidelines and only you can decide if you have reached your limits.
The first time you start this type of training you will have to find your weight ranges so for the first week concentrate on your form and correct weight for you to execute each routine. The high rep sets in this training routine are referred to as isolation set. These sets are required to be executed to pre-exhaust the fast twitch muscle fibre.
The low rep sets are referred to as a compound set. You will find your weights will be reduced compared to normal training routines, this is a positive as you are now utilising the slow twitch muscle fibres which will result in promoting larger muscle growth.
The reference to failure means what it states; if you feel you can do more reps increase the weight during the next session. Once you have found your correct weight you will begin to achieve great results from these routines.

If you require any more information on this style of training then please contact our team and we will be happy to help you.
These routines are also great for building stamina and endurance as the volume of reps is high and the rest periods between sets are low.
We always advise our athletes to check with their doctor for any health issues before participating in any strenuous exercise routine.
Always ensure you are taking in fluids during these workouts.

For further information on training including nutrition, rest and recover view our general advice area
 

 

Monday

Chest:
Below is a super set and this will be repeated twice
1 isolation set of dumbbell fly’s 25-30 reps (rotated between incline, flat and decline
1 Triple drop set of barbell bench press 8-8-8
(rotated between incline, flat and decline)
2 sets using a pec deck 12-15 reps
Triceps:
Below is a super set and this will be repeated twice
1 isolation set of cable pushdowns 25-30 reps
1 Triple drop set of EZ-bar skull crushers 8-8-8
Abs:
3 sets of abdominal crunches 20-25 reps
3 sets of seated stick twists/barbell 20-25 reps
2 sets of standing single dumbbell side lifts 20-25 reps (obliques)

 

 

Tuesday

Back:
Below is a super set and this will be repeated twice
1 isolation set of seated wide grip to the front cable pull downs 25-30 reps
1 Triple drop set of narrow grip to the front cable pull downs 8-8-8. 1 isolation set of dumbbell rows 12-15 reps
1 Triple drop set of seated cable rows 8-8-8
2 sets of hyper extensions
Traps:
Below is a super set and this will be repeated twice
1 isolation set of standing barbell shrugs 25-30 reps
1 Triple drop set of seated dumbbell shrugs 8-8-8
Biceps:
Below is a super set and this will be repeated twice 1 isolation set of seated dumbbell curls 25-30 reps
1 Triple drop of set EZ-bar preacher curls 8-8-8

 

 

Thursday

Shoulders:
Below is a super set and this will be repeated twice
1 isolation set of side lateral raises 25-30 reps
1 Triple drop set of seated barbell presses 8-8-8
2 sets of seated rear dumbbell lateral raises 12-15 reps
Calves:
Below is a super set and this will be repeated twice
4 sets of standing calf raises 15-25 reps
4 sets of seated calf raises 15-25 reps
Abs:
3 sets of abdominal crunches 20-25 reps
3 sets of seated stick twists/barbell 20-25 reps
2 sets of standing single dumbbell side lifts 20-25 reps (obliques)

 

 

Friday

Hamstrings:
Below is a super set and this will be repeated twice
1 isolation set of reverse leg curls 25-30 reps
1 Triple drop set of stiff legged dead lifts 8-8-8
Quads:
Below is a super set and this will be repeated twice
1 isolation set of seated leg extensions 25-30 reps
1 Triple drop set of leg presses 8-8-8
2 sets of dumbbell lunges 8-10 reps to failure