FITNESS GYAN / BY EXPERIENCE
Intermediate
EXERCISES.
A focused movement library for intermediate. Select any exercise to open its complete technique, muscle, and video guide.
24 MOVEMENTS
INTERMEDIATE
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