Have you done the beginners workout? Took a look at it and thought it was too easy?
Here is an intermediate workout routine for you to take the next step. It’s another four week program with a downloadable PDF for you to track your weights. It’s focussing on building strength and stays in the low repetition range to ensure that will happen. As usual, it’s only as hard as you push yourself.
How To:
Perform the workout 3 times a week with at least one day rest in between.
Do the warm up as a circuit 2 times through.
Use Week 1 to find the weights you are capable of for those repetitions.
You should only just be able to finish the set, the last rep should be pretty tough.
Perform each super set without rest, one exercise after another.
The PDF outlines 12 weeks, write the weight you do each week in the box, or the time in the case of prone holds. If it’s a body weight exercise, tick the box to say you completed the required repetitions. You can Download it by clicking the image below.