Muscle Building Workout Plan For Intermediate Bodybuilding

There are different exercises and degrees of training that are required in the beginner stage and after one progresses to the intermediate body building level.

In the initial stage, bodybuilders learn the correct way to perform core exercises and condition the body to these exercises, whereas in the intermediate body building stage, the exercises get more rigorous and intense.

At every stage, bodybuilders need to take good care of their bodies and give it the necessary stimulation and rest. Once the body gets used to the level of exercise, there is a need to increase the intensity of the exercise to stimulate further growth of the muscles.

Bodybuilders have to remember that at the intermediate bodybuilding stage, working all the muscle groups is not important; instead, each group has to be worked with a feverish intensity so that it becomes stronger.

It is advisable that at this stage, the frequency of the workout be reduced to three times a week with adequate rest in between. After the rigorous exercise, the muscles should be given adequate time to recover and only be re-worked after a week's time.

Described below is an example of an exercise routine that bodybuilders can follow at this stage. Once you understand the principle behind this workout session, you will be able to modify your muscle building workout plan to suit your own needs and ability.

Choose three convenient days in a week (for example: Monday, Wednesday, and Friday) when you can focus on different muscle groups in your body. On the first day of your muscle building workout program, concentrate on exercises for the chest, triceps, and shoulders, on the back, biceps, and forearms on the second day of exercise, and on the lower body on the third day.

Once you have the right knowledge about these groups of exercises in the muscle building workout plan, you can start by doing 8-10 repetitions and slowly raise the level of intensity by using other techniques such as super sets, pre-exhaustion, isometric contractions, partial reps and forced reps, all of which have been described in another article.

Here are some recommended exercises that can be done to stimulate the group of muscles in different areas of the body:

• Incline Dumbbell press – This exercise targets the chest area as well as the triceps and the shoulders to some extent.

• Pec-deck flye – Works on the pectoral muscles in the chest area.

• Dips – this exercise works multiple areas such as the triceps, chest, and shoulder area.

• Front military press – This exercise is designed to strengthen both the shoulders and triceps.

• Dumbbell lateral raises – This exercise targets the muscles in the shoulder region.

• Bentover dumbbell laterals – This exercise is designed to target the rear delts.

• Front lat pulls - Targets the lat muscles, as well as the biceps and mid-back.

• Deadlifts - Targets multiple groups of muscles in the back, quads, hamstrings, calves, and glutes.

• Dumbbell rows – Exercises that work the muscles that lie in the mid-back, as well as the biceps and lats.

• Dumbbell shrugs – This exercise works only the traps.

• Dumbbell biceps curl – As the name suggests, this exercise works the biceps.

• Dumbbell hammer curls – Exercises the biceps only.

• Barbell wrist curl – If you want to work your whole forearm, this is the exercise you should concentrate on.

• Leg press or Squats – Works the quads, hamstrings, calves, and glutes and is recommended when one wants to strengthen his/her lower body muscles.

• Leg extension - Works the quads.

• Leg curls - Works the hamstring muscles.

• Standing calf raise – Exercises the gastrocnemius calf muscle.

• Seated calf raise - Works the soleus calf muscle.