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Intermediate Fitness Training

By on September 15, 2011

Intermediate – Build Bulk and Strength

(Intermediate workouts are structured by body part)

Chest, Triceps, Cardio, Core, Back, Biceps, Legs, Shoulders

 

 

Chest

(ēgō recommendation is to incorporate both chest and triceps in one day)

  1.   3 sets – Flat bench press (view image)
  2.   3 sets – Flat dumbbell flies
  3.   3 sets – Incline dumbbell press (view image) Supplement with incline bench press with bar

 

Triceps

(ēgō recommendation is to incorporate both chest and triceps in one day)

  1.   3 sets – Triceps pushdowns with rope or bar
  2.   3 sets – Seated overhead triceps extensions (view image)
  3.   3 sets – Lying dumbbell triceps extensions (view image) Can supplement Triceps skull crushers
  4.   3 sets – Triceps dips (view image)

 

Cardio

  1.   10-20 minute – Warm up
  2.   20 minute – Interval training on treadmill (Interval training is a type of physical training that involves bursts of high intensity     work with periods of lower intensity for recovering)
  3.   10 minute – Cool down – to get heart rate back to resting level

 

Core

  1.   3 sets – Crunches on full size stability ball (view image) Can supplement for just standard or half stability ball
  2.   3 sets – Raised arm crunches on stability ball (view image)
  3.   3 sets – Leg raises (view image)
  4.   3 sets – Spider-man push ups. Can supplement for oblique crunches or hanging leg raise variations

 

Back

(ēgō recommendation is to incorporate both back and biceps in one day)

  1.   3 sets – Cable rows (view image) Supplement bent over barbell rows
  2.   4 sets – Lat pull downs
  3.   3 sets – Straight leg dead lifts (view image)

 

 

Biceps

(ēgō recommendation is to incorporate both back and biceps in one day)

  1.   3 sets – Standard dumbbell bicep curls (view image)
  2.   3 sets – Dumbbell bicep hammer curls. Can supplement for bent arm bicep curls (view image)
  3.   3 sets – Curls with bar (view image)

 

Legs

  1.   3 sets – Squats (view image)
  2.   3 sets – Straight leg dead lifts (view image)
  3.   3 sets – Seated leg extensions
  4.   3 sets – Dumbbell or straight bar lunges (view image) Walking/Stationary (Stationary recommended for form and posture)
  5.   3 sets – Seated calf raises (view image)

 

Shoulders

  1.   3 sets – Seated or standing military press (view image)  Supplement dumbbells for kettle balls or Can supplement for shoulder press with dumbbell or kettle balls
  2.   3 sets – Dumbbell or kettle ball  shrugs (view image)
  3.   3 sets – Dumbbell raises (view image)
  4.   3 sets – Standing upright row (view image)
Any or all workouts can be done in any type of variation depending on your fitness schedule or regime. Someone who prefers the advanced level can also do the beginner or intermediate level as well.  The most important thing is to have fun and push yourself to the maximum, and believe me, you will leave the gym feeling great.


Michael

About Michael

I am the Editor-in-Chief of egomagonline.com, an out of box style web-zine for men. My vision is to provide our viewers with an ultimate experience, an ease of valuable content and a welcoming experience to browse and gain insight. I do hope you enjoy your time spent on our site. Feel free to email me at michael@egomagonline.com.
  • that is so cool. keep writing.

    • Enlighteinng the world, one helpful article at a time.

  • Hi, Appreciate the info. Good post. I will keep it in mind with my training routine.

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