Intermediate Gym Workout Routine For Weight Loss

According that, I will design your workout level and diet Macros, may it sound difficult to you, but is not, But it is very important for you, for you safety during workout and fitness progress. Intermediate level is at least you should be working out regularity for 3-6 month then you should think to start your fitness workout according 5 principles of training:

1.Overload.
2.Specificity.
3.Progression.
4.Variation.
5.Reversibility.

Note – Click on Any Exercise Name you can get the full guide video.

Day 1 Monday: Chest and Abdominal

Chest:

Exercises:
1. Dumbbell Floor Chest Press
Sets 3 Reps 12 Rest 1 Min
2. Bent Knee Push Ups
Sets 3 Reps 12 Rest 1 Min
3. Regular Grip Flat Barbell Bench Press
Sets 3 Reps 12 Rest 1 Min
4. Incline Dumbbell Chest Fly
Sets 3 Reps 12 Rest 1 Min

Back:

1. Wide Grip Lat Pull Down
Sets 3 Reps 12 Rest 1 Min
2. V-Bar Pull Down
Sets 3 Reps 12 Rest 1 Min
3. Reverse Grip Incline Bench Cable Row
Sets 3 Reps 12 Rest 1 Min
4. Hyperextension Or Swimming Exercise
Sets 3 Reps 12 Rest 1 Min

Day 2 Tuesday: Abdominal and Cardio

Abdominal:

Exercises:
1. X-Crunches
Sets 3 Reps 8 Rest 1 Min
2. Cross over Crunch with Reach
Sets 3 Reps 8 Rest 1 Min
3. Plank Jacks
Sets 3 Reps 8 Rest 1 Min
4. Opposite Arm and Leg Raise
Sets 3 Reps 8 Rest 1 Min

Cardio:

After Workout Cardio – Constantly 10-15 min Low Level Intensity Cardio on Treadmill (Speed 6-7 KMPH)

Day 3 Wednesday: Thighs and Calves

Thighs:

Exercises:
1. Body Weight Bench Squat
Sets 3 Reps 12 Rest 1 Min
2. Leg Press Or Wall Squat Hold
Sets 3 Reps 12 Rest 1 Min
3. Leg Extension
Sets 3 Reps 12 Rest 1 Min
4. Lying Leg Curl
Sets 3 Reps 12 Rest 1 Min

Calves:

1. Standing Calf Raises Machine Or Standing Calf raise with dumbbell
Sets 5 Reps 12 Rest 1 Min

Day 4 Thursday: Shoulders with Plank Hold

Shoulders:

Exercises:
1. Machine Shoulder Press Or Dumbbell Standing Shoulder Press !
Sets 3 Reps 12 Rest 1 Min
2. Incline Bench Front Barbell Raise Or Standing Side Lateral Raise
Sets 4 Reps 12 Rest 1 Min
3. Seated Barbell Shoulder Press
Sets 3 Reps 12 Rest 1 Min
4. Upright Barbell Row
Sets 3 Reps 12 Rest 1 Min

Plank Hold:

1. Body weight Plank Hold
Sets 5 Hold for 2 Minute Rest 1 Min
2. Swimming Exercise
Sets 3 Reps 12 Rest 1 Min

Day 5 Friday: Arms and Cardio

Biceps:

Exercises:
1. Standing Wide Grip Barbell Cable Curl
Sets 3 Reps 12 Rest 1 Min
2. Ez Bar Preacher Curl Or Alternate Standing Hammer Curl
Sets 4 Reps 12 Rest 1 Min
3. Standing Ez-Bar Biceps Curl Or Alternate Seated Dumbbell Curl
Sets 3 Reps 12 Rest 1 Min
4. Reverse Barbell Curl
Sets 2 Reps 8 Rest 1 Min

Triceps:

1. Seated Ez-Bar Overhead Triceps Extension Or Dumbbell Standing triceps Extension
Sets 3 Reps 12 Rest 1 Min
2. Barbell Skull Crushers Or Reverse Grip Triceps Pushdown
Sets 3 Reps 12 Rest 1 Min
3. Cable Push Down
Sets 3 Reps 12 Rest 1 Min

Forearms:

1. Seated Palm Up Barbell Wrist Curl
Sets 3 Reps 12 Rest 1 Min
2. Standing Palms Up Behind The back Wrist Curl
Sets 3 Reps 12 Rest 1 Min

Day 6 Saturday: Legs

Legs:

Exercises:
1. Barbell Front Squat Or Standing Squat with weights
Sets 3 Reps 12 Rest 1 Min
2. Leg Press Or Dumbbell Sumo Squat
Sets 2 Reps 8 Rest 1 Min
3. Leg Extension
Sets 3 Reps 12 Rest 1 Min
4. Lying Leg Curl
Sets 3 Reps 12 Rest 1 Min
5. Standing Calf Raises Machine Or Standing Calf raise with dumbbell
Sets 3 Reps 12 Rest 1 Min
6. Glute Bridge
Sets 3 Reps 12 Rest 1 Min

Day 7 Sunday: Rest

Rest For Recovery
You should follow this workout plan for 8 weeks to 12 weeks.

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