Density Intensity
Workout Description
The density intensity workout is a very popular split routine. The workout combines similar pull and push movements in each routine, fully concentrating on your chest, shoulders and triceps in the first routine, your legs in the second routine and your back and biceps in the third routine. Ab exercises are added at the end of each workout to strengthen your core section. This routine exercises a large proportion of your body each workout, yet you should still feel the burn you would expect from more old fashioned split routines. This is a good combination of the feel good factor, combined with the results based achievement you want from a workout routine.
| Main Goal: Days Per Week: Type of Workout: Number of weeks: Workout Level: |
Build Muscle 3 Straight Sets/Split 4 Intermediate |
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| Exercise | Sets | Reps | |
| Barbell Bench Press | 3 | 8-12 | |
| Incline Dumbbell Bench Press | 3 | 8-12 | |
| Flat Dumbbell Bench Press | 3 | 8-12 | |
| Barbell Shoulder Press | 3 | 8-12 | |
| Upright Rows* | 3 | 8-12 | |
| Lying Triceps Extension | 3 | 8-12 | |
| Hanging Leg Raise | 3 | 8-12 | |
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| Exercise | Sets | Reps | |
| Squat | 3 | 8-12 | |
| Leg Press | 3 | 8-12 | |
| Leg Extension | 3 | 8-12 | |
| Leg Curl | 3 | 8-12 | |
| Standing Calf Raise | 3 | 8-12 | |
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| Exercise | Sets | Reps | |
| Deadlift | 3 | 8-12 | |
| Chins | 3 | 8-12 | |
| Barbell Row | 3 | 8-12 | |
| Pulldown | 3 | 8-12 | |
| Barbell Curl | 3 | 8-12 | |
| Preacher Curl | 3 | 8-12 | |
| Standing Cable Crunches | 3 | 8-12 | |
Workout Notes
Perform all sets for each exercise before moving onto the next exercise.
*
Upright rows aren't technically a push exercise, but they act like one.
Abdominal exercises have been added at the end of the push and pull routines to add core strength
