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Muscle building Exercises for the intermediates

Work OutMuscle building Exercises for the intermediates:

After the initial months of sweating and training your body is all set to enter the next level of the game, you are no more a beginner but at the same time you are neither a veteran so this happens to be the most crucial stage for you to become fit enough to become the player.


It’s now time to revisit your training splits which might not be that welcoming but sticking to the rule will help you to the core


3 Day work out plan (rest every alternate day)

Day Exercise Type Number of sets Number of repeats
1 Dumbbell Bench Press 2 8-10
Incline Dumbbell Press 2 10-12
Military Press 2 10-12
Cable Crossovers 2 12-15
Military Press 2 10-12
Side Lateral Raises 2 10-12
Dips 2 10-12
Lying Triceps Press 2 10-12
Triceps Pushdowns 2 10-12
3 Barbell Deadlifts 3 10-12
Lateral Pulldowns 2 10-12
One-Arm Dumbbell Rows 2 10-12
Chin-Ups 2 10-12
Preacher Curls 2 10-12
Dumbbell Curls 2 10-12
Hammer Curls 2 10-12
Reverse Barbell Curls 2 10-12
Ab Crunch Machine 2 10-12
Crunches 3 20
4 Barbell Squats 2 10-12
Leg Press 2 8-10
Leg Extensions 2 10-12
Seated Leg Curls 2 10-12
Lying Leg Curls 2 10-12
Standing Calf Raises 2 10-12
Donkey Calf Raises 2 10-12
Seated Calf Raises 2 10-12


Tips that will help you reap maximum benefits

Controlled diet, after months of having a controlled diet it would be easy for you to now enter into a specific diet that suits your body type (ectomorphs, endomorphs, and mesomorphs)

Ectomorphs have higher metabolic rate hence they burn calorie easily so if you are falling in this category, your diet should be rich in carbohydrates. You have a myriad of options like pasta, vegetables, fibre-rich bread, oats etc.

Endomorphs: these have higher levels of fat and appear thick; it is advised that the diet should be rich in protein and carb content.

Mesomorphs – have an athletic physique, these ones are blessed by nature and are naturally strong. The diet consists of complex carb rich food like pasta, rice, bread, and oat; emphasis on protein and carb-avoidance. Along with all this, daily intake of veggies is a must.

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Personal Trainer, Nutrition Specialist. Hers is your ultimate resource for workouts, muscle building, fat loss; fitness, healthy recipes & training advice

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