LEVEL UP YOUR GAINZ | Intermediate Full Body Gym Routine ft. Groove Life
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(My ring: Groove Life Zeus Edge Ring, Color: Tundra)
Hey, babes!
If you're stepping out of the beginner chapter of your fitness journey and are ready to take your fitness to the next level, this intermediate full body workout was made for you! This strength-based gym routine hits every major muscle group including your back, chest, glutes, quads, and arms.
Please see below for the full written workout/take a screenshot of the workout diagrams included in the video.
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INTERMEDIATE FULL BODY WORKOUT:
1) a. Hip Thrusts | 10 reps at 3 RIR
b. Curtsy Squats | 10 reps/leg at 3 RIR
c. Rest for 2 minutes
d. Repeat a-d for a total of 3-4x.
2) a. Bent-Over Barbell Rows | 12 reps at 3 RIR
B. DB Hammer Curls | 15 reps at 3 RIR
c. Rest for 1-2 minutes
d. Repeat a-d for a total of 3-4x.
3) a. Incline DB Chest Press | 12 reps at 3 RIR
B. EZ Bar Skull Crushers | 12 rep at 3 RIR
c. Rest for 1-2 minutes
d. Repeat a-d for a total of 3-4x.
4) Walking Lunges | 3-4 sets of 10 reps/leg at 2 RIR
5) Treadmill | 30 minutes at 8-15% incline, standard walking pace
(For a shorter workout, perform each superset/set for 3 times each. For a longer workout, perform each superset/set for 4 times each.)
RIR: "Reps in Reserve"
Ie: 3x10 reps at 3 RIR (after completing the 10 reps in a set, you should only be able to do 3 more reps and nothing more than that. If you feel like you could easily do 4 or more reps with good form, then increase the weight you’re using.)
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