Workout Blog 3: Intermediate Arms and Legs

Intermediate Leg Workout

Now's the time to introduce squats into your program which are often called the 'king' of lower body exercises.  Be sure to watch that you're always maintaining good form while executing this movement.  Keep the rest periods between the first two exercises to sixty seconds and then after that decrease it down to 30 seconds total.

	Exercise	Sets	Reps
	Squats	3	8-10
	Stiff Leg Deadlifts	2	8-10
	Lunges	2	10-12
	Standing Calf Raises	2	10-12
	Seated Calf Raises	2	10-12

Intermediate Arm Workout

This intermediate arm workout will have you performing a variation of the bench press as a means to target the tricep muscles. This not only works it in a different manner but will also help to fatigue the triceps before really targeting them with your tricep extension. Aim for forty-five minute rest breaks between the first two exercises and thirty second rest breaks between the last two.

	Exercise	Sets	Reps
	Barbell Curls	3	8-10
	Close-Grip Bench Press	2	8-10
	Bent Over Tricep Extension	2	8-10
	Hammer Curls	2	8-10

Annalise Dracopoulos.