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Intermediate Weight Lifting Routine
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 Or as:
Days one and five: upper bodyWarm up Stationary bike/elliptical/treadmill 5 to 10 minutes Stretching 5 to 10 minutes Back Lat machine pull downs: Single arm dumbbell rows: shrugs: Chest Bench press: Incline dumbbell press: Shoulders Dumbbell press: Side laterals: Biceps Standing barbell curls: Triceps Lying triceps extensions: Abdominals Crunches: Days two, four and six: RestFor days two, four, and six, you will be resting. I strongly recommend that you stay out of the gym and allow your muscles and body, to recuperate from weight training. This is very important since this is the time your body repairs itself and grows. Days three and seven: lower bodyWarm upStationary bike/elliptical/treadmill 5 to 10 minutes Stretching 5 to 10 minutes Quadriceps Leg extensions: Squats: Hamstrings Leg curl: Calves Standing calf raises: Remember, as you progress with this workout routine, you may need to add more exercises in order to hit the muscle more effectively. As you continue, it's important to note that in order to keep improving, you will constantly need to challenge your body. This can mean using more weight, doing more repetititions or doing the workout in less time. For a complete discussion, see this page here. I suggest you continue to use this intermediate routine until you are confident you can tackle the advanced weight lifting routine. Simply click on the weight lifting routines link at the bottom of this page to go to the advanced section. 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. If you think your ready, you may want to try building muscle 101's "Get Big" program. The program is 12 weeks in duration and is strictly designed to help add quality muscle mass to your frame. With the program, you get menus, tips, techniques, and information to help you get strong. It's totally free and no strings attached. Click here for more information. Good luck and all the best,
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Here's a quick tip for those of you who are having a tough time building your calves. 





