Once you reach the stage from beginner to advanced beginner, it's the right time to go for intermediate workouts. When your strength increases and you muscle stops its growth you should move to this level. Workouts will be pretty advanced from here. These workouts are mostly manual and you don't have to depend on hydraulic machines anymore. You must be careful at this time so that you don't miss balance especially in barbell presses. Have a partner with you to help you and to prevent bad situation.
GRIPPING:
Before you start your workouts be cautious about gripping. Hold the equipment perfectly. Holding equipment wrong may cause unbalanced position which will lead you to drop the weights on you.
BALANCING:
Balance your body weight properly using your legs. Maintain the center of gravity when you do workouts like presses. While lifting heavy weights you may loose your balance easily. Few looses their balance when they do military press.
WORKOUTS:
1. Seated Barbell overhead press /Military press:
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| 1.1. Seated barbell overhead press |
This is one of the hardcore workout. Because with this workout you entire upper body gets benefit. Image 1.1 shows the hard core seated barbell overhead press workout. Sitting on an bench, Grab the barbell with a wider then shoulder width grip. Push the barbell directly upward until it is at arms length above your shoulders. Lower the barbell down to the front of your shoulders, then press it back to starting position. If you lift heavy weight have a partner behind you, so he can give you the last bit of energy you need before failure. Be cautious you may fall backwards when you bring back the weight. Maintain your center of gravity. Figure 1.2 shows the muscles groups which is worked out when you do this exercise.
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| 1.2. Barbell military press anatomy |
Frequency :3 sets increasing weights each set.
Rest :1-2 mins rest between each sets.
Repetition :10-failure.
2. Seated dumbbell press:
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| 2.1. Seated dumbbell press |
Seated dumbbell press is similar to the above exercise, here you use dumbbell instead of barbell. Image 2.1 shows the seated dumbbell press workout.In this workout take your seat in a bench or chair.Grasp a dumbbell in each hand and hold them just outside of each shoulder with your thumbs pointing toward each other. Simply press the dumbbells up over your head and return to start position just outside your shoulders.
Frequency :3 sets increasing weights each set.
Rest :1-2 mins rest between each sets.
Repetition :10-failure.
(or)
3. Seated dumbbell press:
You can also do this workout instead of the 2.1 Here you just shift the angle of your wrists/ grasp the dumbbells in neutral grip. Follow same procedure as second workout. You can also change these workout in alternate weeks skipping 2.1. You can see the gripping in image 3.1.
4. Dumbbell Arnold press:
Try to do this workout in alternate weeks, week 1 go for 2.1, week 2 go for 3.1, week 3 go for 4.1. Only if you have variations in workout your body will improve. Repeating same workouts for years will stop your muscle growth at certain period. Image 4.1 shows the Arnold dumbbell press. Sit on a flat bench and hold a pair of dumbbells at the level of your shoulders. Your palms should be facing the inward, and your elbows should point to the side. Turn both of your wrist outward until your palms face away from you. At the same time, fully extend arms overhead. Hold for one second. Return to the starting position.
5. Front raise:
(or)
3. Seated dumbbell press:
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| 3.1. Seated dumbbell press-hornz |
Frequency :3 sets increasing weights each set.
Rest :1-2 mins rest between each sets.
Repetition :10-failure.
4. Dumbbell Arnold press:
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| 4.1. Dumbbell Arnold press |
Frequency :3 sets increasing weights each set.
Rest :1-2 mins rest between each sets.
Repetition :10-failure.
5. Front raise:
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| 5.1. Shoulders - front raise |
This exercise is the basic one for shaping your shoulders. You can see this workout procedure in image 5.1. Stand with feet slightly apart. Hold the dumbbells with your palms down (overhand gips), resting the dumbbells on your thighs or slightly to your sider. Inhale and alternate sides raising the dumbbells forward to shoulder height. Similarly exhale as you complete the movement.
Frequency :3 sets increasing weights each set.
Rest :1-2 mins rest between each sets.
Repetition :10-failure.
6. Lateral raise:
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| 6.1. Shoulders - Lateral raise |
Instead of raising dumbbells to your front, raise it in side ways to perform this exercise as shown in the image 6.1. Stand with your feet slightly spread. Keep your back straight, your arms hanging at your sides, holding one dumbbell in each hand. Raise the dumbbell to shoulder level and return to the starting position.
Frequency :3 sets increasing weights each set.
Rest :1-2 mins rest between each sets.
Repetition :10-failure.
(or)
7. Lateral raise:
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| 7.1. Lateral raise style-2 |
You can also do this type instead of 6.1. With similar procedures in the movement, change the angle of your wrist/ hold the dumbbells in neutral grip and do as shown in image 7.1. You can do this workout in alternate weeks.
Frequency :3 sets increasing weights each set.
Rest :1-2 mins rest between each sets.
Repetition :10-failure.
(or)
8. Standing dumbbell lateral raise:
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| 8.1. Standing dumbbell lateral raise |
This workout is similar to 6.1 but here you fold your hand a little bit instead of stretching completely. You can see the movements in the image 8.1. Stand with your feet slightly spread. Keep your back straight, your arms hanging at your sides, holding one dumbbell in each hand. Raise the dumbbell to shoulder level, keeping your elbows slightly bent. Return to the starting position.
Frequency :3 sets increasing weights each set.
Rest :1-2 mins rest between each sets.
Repetition :10-failure.
9. Cable upright row:
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| 9.1. Upright row |
This workout is done to enhance your neck region. Image 9.1 shows how to do this workout. This is a technical workout, if you do it in a blind manner you won't get expected results. Rotate your shoulder to 360° and repeat this again.
Frequency :3 sets increasing weights each set or with same weight.
Rest :1-2 mins rest between each sets.
Repetition :10-15.
10. Hanging high pull:
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| 10.1. Hanging high pull |
The hanging high pull is the core workout for your neck region. Follow the procedures as given in image 10.1. Raise the bar toward your chin by leading with your elbows. When your upper arms are parallel to the floor, stop the pull, lower the bar along the same path it was raised. At the top of your range of motion, your elbows should be higher than your wrists. This workout is little bit technical, so doing it wrong may cause serious injuries to your neck.
Frequency :3 sets increasing weights each set or with same weight.
Rest :1-2 mins rest between each sets.
Repetition :10-15.
11. Standing dumbbell shrug:
11. Standing dumbbell shrug:
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| 11.1. Standing dumbbell shrug |
Image 11.1 Shows the standing dumbbell shrug. Rotate your shoulders 360° up and down with heavy dumbbells used. This workout is for you neck muscles which connects shoulders to the neck.These workouts are important because these muscle groups plays a vital role in enhancing the upper body view.They give a very good look when you wear shirts and t-shirts.With this you will get a manly look & attraction.
You are now well set with intermediate workouts. After mastering these go to advanced workouts.
From here on you can go till failure, it will surely give you an extra inch of muscles.
Warning: Doing workouts wrong may cause some serious injury where you cannot continue further. So learn it, do it perfectly. Don't go in blind manner.
Frequency :3 sets increasing weights each set or with same weight.
Rest :1-2 mins rest between each sets.
Repetition :10-15.
You are now well set with intermediate workouts. After mastering these go to advanced workouts.
From here on you can go till failure, it will surely give you an extra inch of muscles.
Warning: Doing workouts wrong may cause some serious injury where you cannot continue further. So learn it, do it perfectly. Don't go in blind manner.
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