PROGRAM II

Welcome to Dan Hartwig’s Intermediate Program. We will be training every facet of each muscle group once per week. It’s time to increase the volume and up the intensity as we continue to build our way into the Champ Level.

Schedule: Legs - Shoulders - Back - Rest - Arms - Chest - Rest

LEGS

Barbell Squats: 4 x 10

Leg Curls: 4 x 6

Straight Leg Deadlifts: 4 x 10

Weighted Walking Lunges: 4 x 10 — Superset With

Leg Extension: 4 x 10

Wide Stance Leg Press: 4 x 10

Weighted Good Mornings: 3 x 10

SHOULDERS

Alternating DB Press: 4 x 10

DB Lateral Raises: 4 x 10

Arnold Press: 4 x 10

Behind The Neck Press: 4 x 10

Rear Delt Rope Pull 4 x 10 — Superset With

1/4 Lateral Raises

DB Shrugs: 3 x 30

BACK

T Bar Row: 4 x 10 — Superset With

Wide Grip Pulldown: 4 x 10

Wide Grip Row: 4 x 10

Single Arm DB Row: 4 x 10

Bent Over Pulldown: 4 x 10

Hyper Extensions: 4 x 10

Stick Turns: 300 Reps

ARMS

Straight Bar Curls: 4 x 15

Alternating Supinated Curls: 4 x 10

Alternating Hammer Curls: 4 x 10

Cable Curls: 4 x 10

Rope Cable Pushdown: 4 x 15

Rope Overhead Cable Ext: 4 x 10

DB Skull-Crushers: 4 x 10

CHEST

Incline Flys: 4 x 10

One Arm DB Press: 4 x10

DB Pullovers: 4 x 10

Heavy Decline Flys: 4 x 10

Incline Barbell Press: 4 x 10 — Superset With

Incline DB Press: 4 x 10

Ab Work: 9 x 30