Hello everybody,

In this lesson, i will share with you a strength training workout for the intermediate bodybuilders. Some of you have just completed your beginner's strength training and i congratulate you for making progress in your goal. Next, it is time to workout your muscles with split routines. Split routines mean that you will train only two muscle groups on a day and you will have to make more trips to the gym. In this routine, you will have to head to the gym for 3 days in a week. Let us begin!

Day 1

On day one, we will work your chest muscles and your biceps. Start with your chest muscles before your biceps. The reason is because we should always workout our larger muscles before our smaller muscles. For your chests, we will do the bench press, dumbbell flyes and the cable crossover. Attempt 3 sets for all of them. Next, Do the dumbbell curls, cable curls and the hammer curls. The hammer curl is a dumbbell curl with your hands facing your sides instead of the sky. Rest on day 2 and on day 3, move on to your back and triceps.

Day 3

On day two, we will work your back muscles and your triceps. Once again, start with the bigger muscle group which is the back muscles. For your back, attempt the lat pulldown, one arm row and the seated row. Attempt 3 sets for each exercise before moving on to your triceps. For your triceps, do the lying tricep extension and the overhead tricep extension. Rest on day 4 and move on to your legs and shoulders on day 5.

Day 5

Day five, the final workout day of your week. On this day, we will target your leg and shoulder muscles. The reason to training your leg muscles on this day is because your arms will be sore from the previous 2 workouts. For your leg muscles, do 3 sets of the leg press, leg extension and the weighted lunges. For your shoulder muscles, try the arnold press and front raises. Rest on day 6 and 7. On monday, start with day 1 again.

You will realize that there are 3 exercises for almost all our muscle parts. This is because 1 exercises is insufficient! However, compound exercises like the bench press would help workout different parts like your chests, shoulders and triceps.