Intermediate-1

Added on February 21, 2008 jumyers

Muscle Groups: Abdominals, Biceps, Forearms, Hamstrings, Quadriceps, Glutes, Triceps, Chest, Shoulders, Back, Calves

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This workout is supposed to be a step above what I have been doing over the last year or so. I am hitting the gym 5-6 times a week and feel like I am not making as much of an impact. Key areas of focus are chest, legs (especially the ankles), back, and most importantly the ass.

This workout contains 19 exercises.

Order	Exercise	Details	More Info
1	Reverse Crunches	Sets: 8 Reps: 10 Rest: 0	More Info
2	Bicep Curls	Sets: 4 Reps: 11 Rest: 1	More Info
3	Basic Squat	Sets: 4 Reps: 15 Rest: 1	More Info
4	Bench Press	Sets: 6 Reps: 10 Rest: 1	More Info
5	Lunges	Sets: 10 Reps: 25 Rest: 1	More Info
6	Lateral Raises	Sets: 5 Reps: 10 Rest: 1	More Info
7	Tricep Kickbacks	Sets: 5 Reps: 12 Rest: 1	More Info
8	Chest Flye	Sets: 5 Reps: 10 Rest: 1	More Info
9	Reverse Flye	Sets: 8 Reps: 10 Rest: 0	More Info
10	Pull Ups	Sets: 6 Reps: 12 Rest: 0	More Info
11	Incline Dumbbell Chest Press	Sets: 5 Reps: 10 Rest: 1	More Info
12	Leg Press	Sets: 4 Reps: 8 Rest: 1	More Info
13	Hamstring Curls (Seated or lying)	Sets: 5 Reps: 10 Rest: 1	More Info
14	Military Press	Sets: 3 Reps: 10 Rest: 1	More Info
15	Skull Crunches	Sets: 8 Reps: 8 Rest: 0	More Info
16	Tricep - Single Arm cable pull down	Sets: 5 Reps: 8 Rest: 1	More Info
17	Hammer Strength Incline Press	Sets: 5 Reps: 9 Rest: 1	More Info
18	Calf Raises	Sets: 5 Reps: 10 Rest: 0	More Info
19	Cable Curl	Sets: 5 Reps: 10 Rest: 1	More Info