FITNESS GYAN / BY AUDIENCE
Intermediate Workouts
EXERCISES.
A focused movement library for intermediate workouts. Select any exercise to open its complete technique, muscle, and video guide.
24 MOVEMENTS
INTERMEDIATE WORKOUTS
Start with movements you can perform with control. Open a card for detailed form guidance.
Romanian Deadlift
4 × 8 · Intermediate
Barbell Bench Press
4 × 6–8 · All levels
Incline Dumbbell Press
4 × 8–10 · All levels
Push-Up
3 × 10–15 · All levels
Dumbbell Chest Fly
3 × 10–12 · All levels
Pull-Up
4 × 5–8 · All levels
Lat Pulldown
4 × 8–10 · All levels
Dumbbell Row
4 × 10 / side · All levels
Seated Cable Row
3 × 10–12 · All levels
Goblet Squat
4 × 8–10 · All levels
Reverse Lunge
3 × 8 / side · All levels
Leg Press
4 × 10 · All levels
Dumbbell Shoulder Press
4 × 8–10 · Intermediate
Lateral Raise
4 × 12 · All levels
Arnold Press
3 × 8–10 · All levels
Front Raise
3 × 12 · All levels
Dumbbell Curl
4 × 10 · All levels
Hammer Curl
3 × 10–12 · All levels
Preacher Curl
3 × 10 · All levels
Concentration Curl
3 × 10 / side · All levels
Forearm Plank
3 × 30–45 sec · All levels
Side Plank
3 × 30 sec / side · All levels
Dead Bug
3 × 10 / side · All levels
Bird Dog
3 × 8 / side · Beginner