This workout routine is a split body grouping of exercises that uses three or four sets for each body part to be developed. This sort of split routine will help you reduce the amount of time you spend in the gym while improving your body’s energy levels. Some of the exercises listed are for the upper body while others are for the lower body muscles and the exercises should be spread out over the duration of the weekly term routine.

It’s important to schedule stretching and limbering exercises before and after each set of exercises. When lifting the weights involved, try not to jerk the weights around as this will result in sore muscles after your workout. An intermediate workout routine should be used to help you adapt to a higher intensity level of workout. This will allow your body to develop at an accelerated rate. It’s suggested that you stay at this intermediate level of workout for a month or more before moving onto a more advanced series of workout exercises. For motivation, it helps to keep track of all the aspects of your workout routines in a log that you can look back on and check your progress over time. Bar Curls Starting from a relaxed standing position with your knees slightly bent and feet shoulder-width apart, hold the barbell with shoulder-width grip. Your palms should be facing forwards and your arms should be straight and by your side. Slowly flex your biceps and curl the bar up and towards your chin. At the top of the arc, hold your bicep in this position for a few seconds before slowly lowering the bar back to the start position. The entire range of movement should be slow and controlled with your elbows staying still throughout the entire exercise. Barbell Squat Standing with your feet shoulder width apart again, hold the barbell behind your neck with a shoulder width grip. Let the bar rest on your trapezius muscles with your torso as straight as you can make it. Slowly start to squat down until your thighs are parallel to the floor and then return to the start position. By keeping your abs flexed the strain will be taken off of your lower back muscles. This exercise should be performed in a smooth and controlled motion with a count of three on the squat and at the start position. Deadlift With your feet shoulder width apart, bend down and grip a barbell with slightly less weight than you’d be able to lift normally. One palm should be gripping forward on the bar and the other should be facing the opposite way. This will provide balance to your lift. Your grip should be shoulder width apart. Bend your knees slightly, keeping your torso and back straight. You should be looking straight ahead as well. Slowly straighten up your legs and then follow with your back so that you are soon standing straight up with the barbell at the end of your arms. Slowly return to the start position and rest for four seconds before repeating the exercise. Dumbbell Shoulder Press While sitting on a bench, grip a set of dumbbells with your palms facing outward and lift them so that they’re beside your shoulders and directly under your wrist. Make sure your back is straight and your head is up. Press the dumbbells up together until your arms are fully extended. Be careful not to lock your elbows to prevent injury. Slowly lower the weights to the start position. This entire range of movement should be smooth and continuous with a count of three on the lift and the return to start position.