Intermediate Workout #2

Fitness ∙ Tags: , , , , , , , ∙ Posted on: February 12, 2018

My friends, here are the intermediate workouts for the next 2 weeks! These definitely upped in difficulty, but the variety makes this routine fun. I also included some of my old favorite workouts/combos in here.

This one is also a 5-day split, working all muscles of the body. The routine is slightly different though. On Day 1, I included some sprints. One of the ways I like to incorporate cardio is by doing sprints! It helps strengthen my abs, improve my speed, and they’re a lot funner than a 30 minute cardio session on the elliptical (IMO). So I will start you with only 5×30 second sprints these next 2 weeks to get a good feel. You will also notice that on Day 4 & 5, you have a couple of new things. Day 4 is a full body workout that involves a few more explosive exercises working lots of legs, shoulders, and abs. Day 5 involves running your fastest mile before your workout. I’m a huge believer in running (of course haha) for many reasons. From my experience, running provides more athleticism, agility, and flexibility. As a weight-lifter, I never want to become too much of one thing—I don’t want to be just strong but not fast. So on Day 5, you will begin training your mile run. I personally run a fast mile before every workout as a warm-up and as a challenge. There are days when I know I won’t go faster but I always try to stay below a certain time. I find this helps my cardio, flexibility, and ability to do dynamic and explosive workouts!

Anyways, I hope your enjoy this week and as always, please don’t hesitate to reach out if you have any questions :).



  • Warm-up with at least 10 minutes on the treadmill, bike, or even body weight exercises. I usually suggest running a mile as a warm-up. The key is to break a little sweat and feel warm enough to start working out.
  • In terms of rest days, when needed, I recommend taking a rest day after at least two days of training.
  • For Day 1, warm up before doing the sprints and aim to do them before your lift.
  • Please watch videos on “Med Ball Squat Throws” (from Day 4) before attempting them (or perhaps try with very light weight) just to get a feel on them and avoid getting injured.
  • I hope this helps! Have fun!


Workout Split:

  1. Chest & Triceps
  2. Legs
  3. Back & Biceps
  4. Full Body
  5. Shoulders & 1 Mile



1. Chest & Triceps:

  • 5×30 second Sprints (rest as needed in between)
  • 4×10 BB Bench Press
  • 3×12 Incline DB Press
  • 3×10 Cable Flyes SS 3×10 Push-ups
  • 3×10 Lying Skull Crushers w/EZ Curl Bar
  • 3×10 Overhead Tricep Extensions w/Rope attachment

2. Legs:

  • 4×12,10,8,6 BB Squats (as reps decrease, increase weight)
  • 3×10 each leg BB Reverse Lunges w/Knee Raise
  • 3×12-15 Leg Press
  • 3×15 Leg Extensions (toes pointed out)
  • 3×15 Seated Leg Curls
  • 3×15 Calf Raises

3. Back & Biceps:

  • 3×10 BB Deadlifts
  • 3×10-12 Bent Over BB Rows
  • 3×10 Wide Grip Lat Pulldown SS 3×10 Reverse + Narrow Grip Lat Pulldown
  • 3×15 Face Pulls with Rope
  • 3×10 each arm DB Single Arm Row
  • 3×10 Preacher Curls w/EZ Curl Bar
  • 3×12 Seated Hammer Curls

4. Full Body:

  • 15 min Stair Master
  • 3×8 BB Thrusters
  • 3×10 DB Push-up to Row (5 each arm – rest as needed – this is tough)
    3×12 Box Jumps SS 3×12 Med Ball Squat Throws (the idea is to use your legs to explode up; arms/shoulders are only used if you really want to throw the ball higher up so it’s not really necessary especially if your gym ceiling is low and can be dangerous if it’s your first time. Only release the ball lightly from your hands when you explode up, catch it and squat with it.)
    3×20 Hanging Knee Tucks (ideally on hanging on pull-up bar but if it’s too difficult, use Russian Chair)

5. Shoulders & 1 Mile:

  • 1 run as fast as you can ( jog lightly for a few minutes beforehand to warm up; also make sure to log this time as you will be testing your mile from now on)
  • 3×6 BB Seated Military Press
  • 3×12 DB Arnold Press
  • 3×10 Upright Row w/Small BB
  • 3×12 DB Front Raise SS 3×12 Plank Shoulder Taps
  • 3×10 each arm DB Lateral Raise w/Hammer Grip

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