Intermediate Muscle Building Workout
A comprehensive 45-minute workout designed for intermediate fitness enthusiasts targeting the chest, back, shoulders, arms, full body, and core to build muscle effectively.
muscle building
gym workout
intermediate fitness
strength training
full body
Chest
Back
Shoulders
Arms
Full Body
Core
intermediate
full
muscle
9/16/2025•0 views•intermediate•45 min
Barbell Bench Press
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
barbell, bench
Form Instructions
Lie flat on a bench with your feet firmly on the ground.
Grip the barbell slightly wider than shoulder-width apart.
Lower the barbell to your chest, keeping your elbows at about a 45-degree angle.
Push the barbell back up to the starting position until your arms are fully extended.
Bent-Over Dumbbell Rows
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
dumbbells
Form Instructions
Stand with feet shoulder-width apart and slightly bend your knees.
Hinge at the hips and bring your torso forward, keeping a flat back.
Hold a dumbbell in each hand, arms extended toward the floor.
Pull the dumbbells towards your torso, squeezing your shoulder blades together.
Lower the weights back to the starting position.
Military Shoulder Press
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
dumbbells or barbell
Form Instructions
Stand or sit up straight with dumbbells at shoulder height (palms facing forward).
Press the weights overhead until your arms are fully extended.
Lower the weights back to shoulder height with control.
Pull-Ups
Details
Sets
3
Reps
6-10
Rest
90s
Equipment
pull-up bar
Form Instructions
Grasp the pull-up bar with palms facing away from you, hands shoulder-width apart.
Hang with your arms fully extended and your body straight.
Pull your body up until your chin is above the bar, engaging your back and arms.
Lower yourself back down until your arms are fully extended.
Bicep Curls
Details
Sets
3
Reps
10-15
Rest
60s
Equipment
dumbbells
Form Instructions
Stand with a dumbbell in each hand, arms at your sides, and palms facing forward.
Curl the weights toward your shoulders while keeping your elbows close to your body.
Squeeze at the top and then lower the weights back to the starting position.
Tricep Dips
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
bench or parallel bars
Form Instructions
Sit on the edge of a bench and place your hands next to your thighs, fingers pointing forward.
Walk your feet forward and lower your body by bending your elbows until your arms are at a 90-degree angle.
Push through your hands to return to the starting position.
Plank with Shoulder Taps
Details
Sets
3
Reps
10-15 each side
Rest
60s
Equipment
none
Form Instructions
Get into a plank position with your hands directly under your shoulders.
Keeping your body straight, lift one hand to tap the opposite shoulder.
Return the hand to the ground and repeat on the other side.
Russian Twists
Details
Sets
3
Reps
15-20 each side
Rest
60s
Equipment
medicine ball or dumbbell
Form Instructions
Sit on the floor with your knees bent, holding a medicine ball or a dumbbell with both hands.
Lean back slightly and lift your feet off the ground (if able).
Rotate your torso to one side, touching the ball to the floor beside you.
Return to the center and repeat on the other side.
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