Intermediate Exercises 76
A powerful exercise to build chest, shoulder, and tricep strength.
ChestChestTricepsDeltsIntermediateBarbellBenchPress dumbbells upward on an incline bench to target the upper chest and shoulders.
ChestUpper ChestFront DeltsTricepsIntermediateDumbbellsIncline BenchPress dumbbells overhead to build shoulder and tricep strength.
ShouldersDeltsTricepsIntermediateDumbbellsBenchPerform incline barbell rows to target the upper back and traps.
BackTrapeziusRhomboidsrear deltoidsIntermediateBarbellIncline BenchPress a barbell on an incline bench to target the upper chest.
ChestUpper ChestFront DeltsTricepsIntermediateBarbellIncline Bench- DumbbellsBench
- DumbbellsBench
- Cable Machine
- Parallel Bars
Perform isolated chest exercises with controlled arm movements.
ChestChestBeginnerIntermediatePec Deck MachinePress weight on a decline bench to target the lower chest.
ChestChestLower ChestIntermediateBarbellDecline BenchPress the barbell with a narrow grip to target the triceps and chest.
ChestArmsTricepsChestIntermediateBarbellBenchLift a barbell from the ground to your hips using proper form.
LegsBackHamstringsGlutesSpinal ErectorsIntermediateAdvancedBarbellLower the barbell while keeping your legs straighter than in a conventional deadlift.
BackLegsHamstringsGlutesSpinal ErectorsIntermediateBarbell- BarbellEZ BarDumbbells
- Dumbbells
Stretch and strengthen your triceps with this overhead move.
Upper armTricepsBeginnerIntermediateDumbbellsStrengthen your biceps and forearms with this classic move.
ArmsBicepsForearmsBrachioradialisBeginnerIntermediateDumbbellsStrengthen your grip with focused hand gripper exercises.
Lower armFlexor Digitorum ProfundusFlexor Digitorum SuperficialisBeginnerIntermediateAdvancedGrip StrengthenerCarry heavy weights over a distance to build strength and endurance.
Lower armForearmsBeginnerIntermediateAdvancedDumbbellsKettlebellsBarbellsCombine regular and reverse curls for biceps and forearm gains.
Lower armUpper armBicepsIntermediateDumbbellsBuild forearm strength by rolling a weight up and down.
Lower armForearm FlexorsForearm ExtensorsIntermediateWrist RollerStrengthen your forearms and biceps with a reverse grip.
Lower armBrachioradialisBeginnerIntermediateBarbellDumbbellsReverse Grip Barbell Bicep Curls
Strengthen your forearms and biceps with a reverse grip curl.
ArmsBrachialisForearm ExtensorsIntermediateBarbellA classic upper-body exercise targeting the back, biceps, and forearms.
BackArmsLatsBicepsIntermediateBodyweightPull-up barBuild upper-body strength with this classic bodyweight exercise.
BackArmsLatsBicepsShouldersIntermediateAdvancedBodyweightPull-up bar- Pull-up bar
Target your lats more intensely with this wide-grip pull-up.
BackArmsLatsIntermediateAdvancedPull-up barReduce shoulder strain while building strength with neutral-grip pull-ups.
BackArmsLatsBicepsIntermediatePull-up Bar with Neutral GripsMaximize bicep growth with constant tension using a cable machine.
Upper armBicepsBeginnerIntermediateCable Machine- Preacher benchBarbellDumbbells
Build strong shoulders and triceps with this compound move.
ShouldersArmsDeltsIntermediateDumbbellsBarbellSculpt your shoulders with this lateral raise exercise.
ShouldersLateral DeltoidBeginnerIntermediateDumbbellsTarget your rear delts and upper back with this effective exercise.
ShouldersRear DeltsIntermediateDumbbellsStrengthen your front shoulders and upper chest with front raises.
ShouldersAnterior DeltoidBeginnerIntermediateDumbbellsBarbellStrengthen your rear shoulders and upper back with reverse flys.
ShouldersPosterior DeltoidIntermediateDumbbellsCable MachineA shoulder press with a twist—literally!
ShouldersAnterior DeltoidMedial DeltoidPosterior DeltoidIntermediateDumbbellsLift the barbell towards your chin to target shoulders and traps.
ShouldersMedial DeltoidTrapeziusIntermediateBarbellDumbbells- DumbbellsBarbell
Strengthen your traps by performing barbell shrugs.
Upper BackTrapsBeginnerIntermediateBarbellImprove shoulder health and posture with face pulls.
ShouldersPosterior DeltoidTrapeziusIntermediateCable MachinePull down the bar to build a wider back. Perfect for hitting those lats hard.
BackArmsLatsBeginnerIntermediateCable MachineLower and raise your body using parallel bars to hit your triceps and upper body.
Upper armTricepsIntermediateBodyweightDip BarsPush down the cable to isolate your triceps and build arm definition.
ArmsTricepsBeginnerIntermediateCable MachineRopeBar AttachmentA great rotational move to build strong obliques and improve core stability.
CoreObliquesIntermediateBodyweightMedicine BallDumbbellsA challenging move to strengthen your lower abs and build core stability.
CoreRectus AbdominisHip FlexorsIntermediateAdvancedPull-up barA great way to hit your upper abs, lower abs, and obliques all in one move.
CoreRectus AbdominisObliquesBeginnerIntermediateBodyweightMatHanging Knee Raises with Twist
A tough core move that hits your lower abs and obliques through a twist.
CoreObliquesRectus AbdominisIntermediateAdvancedPull-up barA simple yet effective move to target the upper abs.
CoreRectus AbdominisBeginnerIntermediateBodyweightMatA powerful static move to build oblique strength and improve core stability.
CoreObliquesRectus AbdominisTransverse AbdominisBeginnerIntermediateBodyweightMatA great variation to target the calf muscles with added resistance using the leg press machine.
Lower legGastrocnemiusSoleusIntermediateLeg Press MachineA challenging move that targets each calf independently for balanced development.
Lower legGastrocnemiusSoleusIntermediateBodyweightDumbbellsA compound move for strengthening the calves with added resistance.
Lower legGastrocnemiusIntermediateBarbellA versatile lower body exercise that builds strength and stability.
LegsQuadsGlutesHamstringsBeginnerIntermediateAdvancedBarbellDumbbellsBodyweightA safe and effective lower body exercise using a machine to build strength and muscle mass.
LegsQuadsGlutesHamstringsBeginnerIntermediateAdvancedLeg Press MachineA dynamic lower body exercise to build strength, balance, and flexibility.
Upper legQuadsHamstringsGlutesBeginnerIntermediateAdvancedBodyweightDumbbellsBarbellA compound exercise that targets multiple back muscles.
BackLatsRhomboidsTrapeziusIntermediateBarbellDumbbellsAn isolation exercise that targets the mid-back muscles for improved strength and posture.
BackRhomboidsLatsBeginnerIntermediateCable MachineAn enhanced version of crunches using a bench to increase core engagement.
CoreRectus AbdominisObliquesBeginnerIntermediateBenchA resistance-based abdominal exercise performed on a machine for effective core isolation.
CoreRectus AbdominisBeginnerIntermediateCrunch MachineA simple yet effective core exercise targeting the lower abs.
CoreRectus Abdominis (lower part)BeginnerIntermediateMatAn isolation exercise that builds core strength using a cable machine.
CoreRectus AbdominisBeginnerIntermediateCable MachineRope AttachmentA compound exercise for building a strong, thick back using a T-bar machine or barbell.
BackLatsRhomboidsTrapeziusIntermediateT-Bar MachineBarbellA great exercise for building unilateral strength and isolating one side of the back.
BackLatsBeginnerIntermediateDumbbellBenchAlso called hyperextension, it's a key exercise for strengthening the lower back and improving spinal stability.
BackSpinal ErectorsBeginnerIntermediateHyperextension BenchA simple yet effective exercise for isolating the quadriceps.
Upper legQuadsBeginnerIntermediateLeg extension machineA key isolation exercise for strengthening the hamstrings.
Upper legHamstringsBeginnerIntermediateLeg curl machineSit or lie on the leg curl machine, and lift your legs up towards your butt, focusing on squeezing your hamstrings.
LegsHamstringsBeginnerIntermediateLeg curl machineA challenging single-leg exercise to build strength, balance, and stability in your legs and glutes.
Upper legQuadsHamstringsGlutesIntermediateBodyweightDumbbellsA great lower-body exercise that targets your quads and core while improving posture and flexibility.
LegsQuadsGlutesCoreIntermediateBarbellA classic hinge exercise that works your lower back, hamstrings, and glutes, improving flexibility and strength.
Lower backHamstringsHamstringsGlutesSpinal ErectorsIntermediateBarbellA simple yet challenging exercise to build lower body endurance and strength by holding a squat position.
LegsQuadsGlutesIntermediateBodyweightA challenging lower-body exercise that enhances balance, coordination, and leg strength.
LegsQuadsGlutesIntermediateBodyweightAn isometric core exercise that helps strengthen your abs and improve overall stability.
CoreAbdominalsIntermediateBodyweightA dynamic exercise to improve shoulder mobility, upper back strength, and core control.
ShouldersArmsCoreDeltsTricepsUpper BackIntermediateKettlebellsA lunge variation that targets the glutes and thighs while improving flexibility.
LegsGlutesQuadricepsIntermediateBodyweight