http://physicstextbooks.net/pre-intermediate/
Pre Intermediate
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Moving From Beginner To Intermediate Level Bodybuilding
By now you've made major progress in your bodybuilding career. For the previous three to six months you've learned how to perform the core lifting exercises in a technically correct manner. You've also conditioned the body and developed enough core strength to prep yourself for a completely new level of magnitude. Hopefully you've also built some rock solid muscle! But that is only the start.
In recent weeks your workouts have probably lost some of their effect hence even though you're lifting larger weights, your muscles now need even greater stimulation to generate maximal growth. Don't expect miracles though - from now on, every little bit of improvement will take even larger and more thorough work than before.
Because you'll be working your muscles more intensively, they will also need more recovery time to evolve and grow and that is the reason why you will be reducing your exercise routines to three a week. Each primary muscle collection trained will now need one full week to recover. After getting used to entire body sessions and more work-outs per week it may appear as if you're not doing enough but the point is, you will be working your muscles exceedingly intensely and making better utilization of your time.
As you gain more experience you'll be able to tweak or re-design your basic muscle building programme to suit your own individual wishes but the program outlined here should ideally supply a useful starting point. What I'm proposing is a 3-split of the body on Monday, Wednesday and Friday.
Monday (Chest, Triceps, Shoulders)
1. Chest Exercises
Incline dumbbell press - this is a compound exercise that targets the chest but also works the triceps and shoulders to a smaller extent.
Pec-deck flye - this is an isolation exercise that works the pecs.
2. Triceps
Dips - this compound exercise targets the triceps but also works the chest and shoulders.
3. Shoulders
Front military press - this compound exercise targets shoulders but also works the triceps.
Dumbbell lateral raises - this isolation exercise works the shoulders only.
Bentover dumbbell laterals - this isolation exercise works the rear delts.
Wednesday (Back, Biceps, Forearms)
1. Back
Front lat pulls - compound exercise that targets lats but also works the biceps and mid-back.
Deadlifts - compound exercise that targets the back and quads but also works hamstrings, calves and glutes.
Dumbbell rows - compound exercise that targets mid-back but also works biceps and lats.
Dumbbell shrugs - isolation exercise that works traps.
2. Biceps
Dumbbell biceps curl - isolation exercise that works the biceps.
Dumbbell hammer curls - isolation exercise that works the biceps.
3. Forearms
Barbell wrist curl - isolation exercise that works the forearms.
FRIDAY (Lower Body)
1. Legs
Squats or leg press - compound exercise that targets the quads but also works the hamstrings, calves and glutes.
Leg extension - isolation exercise that works the quads.
Leg curls - isolation exercise that works the hamstrings.
Standing calf raise - isolation exercise that works the gastrocnemius calf muscle.
Seated calf raise - isolation exercise that works the soleus calf muscle.
You might start this programme by aiming at 2 sets of 8-10 reps per exercise but as your strength and size increase you must truly introduce systems that boost the intensity farther. This is often achieved in a number of techniques including the utilising of pre-exhaustion, super sets, partial reps, isometric contractions and forced reps. These strategies are covered in detail elsewhere in this series of articles.
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