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Intermediate Bodybuilding Routine



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Workout Routine for Intermediate Bodybuilders


There are 3 different workout levels in bodybuilding that play key roles in the muscle development. The 3 levels that a bodybuilder must go through in order to get the much needed results of muscle development is; the beginner level workouts, the intermediate level workouts, and the advanced level workouts. The intermediate level workouts are by far the most overlooked level in bodybuilding, and this can make it difficult to find workout routines that fits their needs in muscle development.

Intermediate level bodybuilders need to focus on building muscle mass in the defined muscle groups such as; Chest, Triceps, Back, Biceps, Shoulders, Traps, Thighs, Calves, and Abs. By focusing on muscle building and definition will show much needed results in your muscle development. Instead of working all of the muscle groups in a day, spread them out in the week, this will keep your results coming.

Monday: Focus on Chest and Triceps

Inclined Bench Press 3 sets, 8-12 reps
Weighted Dips 3 sets, 8-12 reps
Dumbbell Flyes 3 sets, 8-12 reps
Rope with Cable Pushdown 3 sets, 8-12 reps
Overhead Triceps Extension 3 sets, 8-12 reps

Tuesday: Focus on Back

Chin-up 3 sets, 8-12 reps
Barbell Shrugs 3 sets, 8-12 reps
Dumbbell Reverse Flyes 3 sets, 8-12 reps
Seated Cable Row 3 sets, 8-12 reps
Back Raises 3 sets, 6-8 reps

Thursday: Focus on Thighs and Calves

Back Squats 3 sets, 8-10 reps
Romanian Deadlifts 2( 1 heavy, and 1 heavy drop set), 3-5 then 8-10 reps
Leg Extensions 3 sets, 15-20 reps
Leg Curls 3 sets, 15-20 reps
Standing Calf Raises 3 sets, 15-20 reps

Seated Calf Raise 2 sets, 20 reps

Friday: Focus on Shoulders and Biceps

Dumbbell Military Press 3 sets, 10-12 reps
Lateral Raise 4 sets, 10-12 reps
Barbell Curl 4 sets, 10-12 reps
Dumbbell Curl 2 sets to muscle failure

Your off days are for Cardio and Ab exercises to keep your body lean and defined. By doing different sets and reps that matches your endurance level will maximize your stimulation of your hypertrophy. To see the best results with your body you must keep the body confused by periodically changing your workouts. As your body gets used to a workout program you're doing, the results of muscle growth will decline in time. Keep providing challenges so that different muscles can excel, and this is how you can slowly move from the intermediate level, to the advanced levels of bodybuilding.


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Disclaimer: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.

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