Intermediate Bodybuilding Routines

Effective Bodybuilding Routines for the Intermediate Level

Now that you are a body building newbie no more, it is time to take on a more complex routine. This time, you are going to focus more on your muscular framework. It is the time when you start to feel like a few steps behind the pros. Let's list some apt exercises for your continually expanding muscles.

1. Incline Press with a Dumbbell. This works out your chest mainly. Your triceps and your shoulders will be benefited too. You are going to need a dumbbell and an inclined bench for this exercise.

Lie on the edge of a 45-degrees inclined bench. Bring the dumbbell coming from your tights toward your shoulders. Raise it up over your chest, palms forward. Lower the dumbbells in a slow manner. Inhale while lowering the weights and exhale while lifting it.

2. Push Down. This workout will focus on your triceps, your chest and your shoulders.

Hold on to two parallel bars like your shoulder's width. Raise yourself with your arms straight and extended, supporting your whole body. Then lower yourself to a position where the elbows are bent and the shoulders are stretched. Do it for 3 to 5 times per set.

3. Front Military Press. This is a workout for your shoulders, as well as the triceps. A barbell is going to be needed for this.

Raise the barbell from your shoulders over your head, with the full length of your arms. You can sit on a bench with feet apart and flat against the floor. Your Chest and back should be straight. Slowly raise and lower the barbell for 3 to 5 times. This can also be done with dumbbells in a standing position.

4. Dumbbell Shrug. This exercise will work out your back or the traps. A dumbbell is needed.

Stand up straight feet apart. With two dumbbells in hand, place your arms at you sides. Raise your shoulders then slowly droop it down. You can also rotate the shoulders as you do this. A barbell can be used instead of a dumbbell if so desired.

5. Biceps curl. As the name suggests, this will work out your biceps. You will need a dumbbell for this.

Stand up straight, feet apart, legs straight, and facing up. Hold the dumbbells with your palms facing you. Curl the dumbbells from your sides towards your shoulders. You can also twist your wrist as you raise the dumbbells up. Make sure that your elbows are in a steady position, not moving an inch. A barbell can also replace the dumbbell.

6. Barbell wrist curls with palms up. This exercise one works out the forearms. A barbell is needed to perform it.

Hold the barbell with your hands about 16 inches apart, chin up. Sit on a bench with feet apart and flat against the floor. Lower and raise the barbell from your elbow's height toward your shoulders. Do not move your forearms as you do the exercise.

7. Barbell Squat. This exercise will work out the quadriceps, the hamstrings, the calves, and the glutes. You are going to need a barbell.

Hold the barbell at the back of your shoulders. With feet apart, knees and toes pointed, lower yourself down until you are in a sitting position. Lower down as far as you can go. Then raise yourself back to standing position. Repeat the steps 3 -5 times each set.

8. Crunches using the cable. This type of crunches will work out your abdominal muscles. You are going to need a gym cable for this.

Kneel down, and grab the cable rope with both hands. Position your wrists touching your forehead. Slowly grab down the cable until your head is a few inches from the floor and your back is fully arched. Go back to starting position and repeat several times.

These are the types of routines an intermediate bodybuilder can do. The steps are just suggestions, and you can also incorporate your own ideas. The concept of working out one body part at a time still applies. It is also okay to repeat the steps as many times as you wanted, but make sure you do not overdo yourself.

Scheduling is very important in body building. Assign days and times when you will be working out. Do not forget to assign day offs as well. Since you are now on the intermediate level, you basically know all the basic dos and don'ts of a bodybuilding routine. Just follow those and you will turn to be a pro in no time.