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Looking to take your weightlifting routine to the next level? Our step-by-step full body workout for intermediates is just what you need. In this comprehensive guide, we’ll show you all the essential exercises and techniques to help you get the most out of your weightlifting routine. From building muscle to increasing strength, you’ll learn everything you need to know to take your fitness to the next level. So, get ready to sweat and let’s dive in!

Introduction

Weightlifting is an essential part of a fitness regime, and an intermediate full-body workout at the gym is a great way to target everything from glutes to arms and chest. It’s important to stay consistent with both nutrition and training to see real results. In this article, we will guide you through a step-by-step full-body weightlifting workout targeting all muscle groups, using conventional deadlifts, wide-grip lat pulldowns, DB shoulder presses, cable bicep curls, triceps pushdowns, and walking lunges. We have also included RIR (Reps in Reserve) to help you structure your workout and achieve optimal results.

The Workout

Exercise 1: Conventional Deadlifts

The conventional deadlift is a compound exercise that targets multiple muscle groups like hamstrings, glutes, low back, and forearms. Here are the steps to follow for conventional deadlifts:

1. Approach the barbell with feet shoulder-width apart.
2. Keep shins touching the bar.
3. Bend over and take a grip on the bar, shoulder-width apart.
4. Push your hips back to create tension in your hamstrings.
5. Drive your hips forward to lift the bar up, squeeze your glutes hard at the top of movement.
6. Return the bar to the floor by reversing the movement.
7. Do 3 sets of 6 to 8 reps with 1 to 2 RIR (Reps In Reserve).

Exercise 2: Wide Grip Lat Pulldowns

Wide Grip Lat Pulldowns is a great exercise to target the lats and upper back muscles. Follow the steps mentioned below to perform it:

1. Attach a wide grip pulldown bar to the cable machine.
2. Sit on the bench by adjusting the knee pads.
3. Pull the bar down towards your chest, keeping elbows away from the body.
4. Squeeze your lats and hold the contraction for 2 seconds.
5. Slowly return towards the starting position.
6. Do 3 sets of 8 to 10 reps with 1 to 2 RIR.

Exercise 3: Dumbbell Shoulder Press

The DB shoulder press targets the shoulders and triceps muscles. Here are the steps to perform this exercise:

1. Pick two dumbbells, keep the joints locked, and raise the arms to form a 90-degree angle.
2. Press the weight up overhead, maintaining the joints locked.
3. Lower the weights slowly to the starting position.
4. Do 3 sets of 10 to 12 reps with 1 to 2 RIR.

Exercise 4: Cable Bicep Curls

This exercise targets your biceps and forearms muscles. Here are the steps to perform it:

1. Attach a straight bar to the cable machine.
2. Grip the bar with your palms facing upwards and arms extended towards the floor.
3. Curl the bar upwards towards your chest, keeping the elbows at your sides.
4. Pause and squeeze your biceps for two seconds.
5. Slowly lower the bar to the starting position.
6. Do 3 sets of 10 to 12 reps with 1 to 2 RIR.

Exercise 5: Triceps Pushdowns

Triceps Pushdown is an excellent exercise to target your triceps. Here are the steps to perform it:

1. Attach a straight bar to the cable machine and adjust the weight.
2. Stand in front of the bar and grip it with both hands.
3. Keep your elbow stationary at your sides and push the bar downwards until your arms are fully extended.
4. Hold for 2 seconds and then slowly return to starting position.
5. Do 3 sets of 10 to 12 reps with 1 to 2 RIR.

Exercise 6: Walking Lunges

Lastly, Walking Lunges target your quads, hamstrings, glutes, and calves. Here are the steps to perform it:

1. Stand straight with feet shoulder-width apart, and hands on the hips.
2. Step ahead with your left foot, and lower your hips towards the ground until the knee forms a 90-degree angle. Your right knee should face the ground.
3. Push up and step forward with your right foot, and lower your hips towards the ground to form a 90-degree angle. Your left knee should face the ground.
4. Continue walking forward with alternating feet.
5. Do 3 sets of 10 to 12 steps each with 1 to 2 RIR.

Conclusion

Following this step-by-step full-body workout will help you achieve excellent results, maintaining a healthy and fit body. In addition, it is important to keep in mind that consistency is key to achieving your fitness goals. So, push yourself every day and stay motivated to see the change you want.

FAQs

1. Who can follow this workout plan?

Ans: This workout plan is for intermediates who want to focus on full-body workout targeting all muscle groups.

2. How many times should I perform this workout?

Ans: You can perform this workout routine 2-3 times a week, depending on your fitness level.

3. What is RIR in weightlifting?

Ans: RIR stands for Reps In Reserve. It is the number of reps you can perform with good form and with the given weight before reaching failure.

4. What are the benefits of weightlifting?

Ans: Weightlifting is beneficial for building muscle mass, increasing strength and endurance, improving bone density, and reducing the risk of chronic diseases.

5. Who created this workout?

Ans: This workout was created by Naomi Kong, a fitness enthusiast and content creator with years of experience in the fitness industry.