"Intermediate weight lifting routines"

Welcome to Building Muscle 101's intermediate weight lifting routines.

This intermediate weight lifting routine is a split body workout that uses 3 to 4 sets per body part. Because you are now using a higher volume of training, there are new demands on the body. A split routine reduces the amount of gym time and improves energy levels.

This weight lifting routine is split between upper body workouts on days one and five and lower body workouts on days three and seven.

Stretches are to be performed at the beginning of the workout. Focus your attention on the muscle itself and “feel” the movement. Do not jerk or bounce the weight around.

All warm ups should be done before each exercise and perform only two working sets.

This weight lifting routine uses multiple sets for each exercise and incorporates more exercises. With this program you are training your body to adapt to higher intensity levels for a more muscular body.

I suggest you follow the intermediate weight lifting routine for 1 to 2 months. If you feel satisfied with the program, stay with it.

If on the other hand, you want to take your body to the next level than proceed to a more advanced weight lifting routine. See the advanced weight lifting routine below.

If you need to see illustrations and descriptions for each exercise, please visit: building muscle 101 weight lifting exercises.

I strongly suggest you use a weight lifting log to record all aspects of your training. This will be very important in determining the success of your weight lifting routine.

The training schedule for intermediate weight lifting routines will be as follows:

Day one: Upper body workout;

Day two: Rest;

Day three: Lower body workout;

Day four: Rest;

Day five: Upper body workout;

Day six: Rest;

Day seven: Lower body workout;

Repeat

Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Upper Body	Rest	Lower Body	Rest	Upper Body	Rest	Lower Body

Days one and five: upper body

Warm up

Stationary bike/elliptical/treadmill 5 to 10 minutes

Stretching 5 to 10 minutes

Back

Lat machine pull downs:
Warm up 1 x 20 reps
1 x 15 reps
1 x 12 reps

Single arm dumbbell rows:
Warm up 1 x 15 reps
1 x 12 reps
1 x 12 reps

Dumbbell shrugs:
Warm up 1 x 15 reps
1 x 12 reps
1 x 12 reps

Chest

Bench press:
Warm up 1 x 15 reps
1 x 12 reps
1 x 8 - 12 reps

Incline dumbbell press:
Warm up 1 x 15 reps
1 x 12 reps
1 x 10 - 12 reps

Shoulders

Dumbbell press:
Warm up 1 x 15 reps
1 x 12 reps
1 x 10 reps

Side laterals:
Warm up 1 x 15 reps
1 x 12 reps
1 x 12 reps

Biceps

Standing barbell curls:
Warm up 1 x 15 reps
1 x 12 reps
1 x 12 reps
1 x 10 reps

Triceps

Lying triceps extensions:
Warm up 1 x 15 reps
1 x 12 reps
1 x 12 reps
1 x 10 reps

Abdominals

Crunches:
3 x 15 - 20 reps

Days two, four and six: Rest

Days three and seven: lower body

Warm up

Stationary bike/elliptical/treadmill 5 to 10 minutes

Stretching 5 to 10 minutes

Quadriceps

Leg extensions:
Warm up 1 x 20 reps
1 x 15 reps
1 x 12 reps

Squats:
Warm up 1 x 15 reps
1 x 12 reps
1 x 12 reps
1 x 10 reps

Hamstrings

Leg curl:
Warm up 1 x 15 reps
1 x 12 - 15 reps
1 x 12 reps

Calves

Standing calf raises:
Warm up 1 x 25 reps
1 x 15 reps
1 x 15 reps
1 x 12 reps

Remember, if you need to see illustrations and descriptions for each exercise, please visit: building muscle 101 weight lifting exercises.

Can't find the the weight lifting routines your looking for? Looking for more weight training routines? Try google search:

As you progress in your intermediate weight lifting routines, you will need to add more free weight and compound movements to your program. As your balance and form improves, you can add more sets and repetitions.

Use this intermediate weight lifting routine until you are comfortable moving on to the advanced weight lifting routine.

The intermediate weight lifting routine will provide you with a great workout and as soon as you feel up to it, move on to the more advanced weight lifting routines.

Follow this intermediate routine for 2 to 3 months.

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