Alright, so you must already be on the way of building an enviable body. Let's push it up a notch.

Those who are directly trying to jump to this, please be forewarned of gym pains and if you do not go back to the gym after the first day, we will know why. Read up the Beginner's details.

Begin the workout by warming up your body with stretches for each body part same as in the beginners' workout. Start from the neck rotation and work down to each body part. Throw in 3 sets of 15 reps each of pushups for a great upper body. Warm up the specific body parts you wish to work on.

This is the stage when most of the body builders stop their cardio – which is a big mistake. As the muscles bulk up, the body becomes stiffer and cardio is important to keep the body supple. Also, cardio helps you keep your metabolism high for fat loss and increases stamina.

Burn those calories away with 10 minutes of 2 cardio exercises of your choice. Make sure to keep varying the exercises for the best benefit.

Once you are done with the stretches and cardio, we start the actual workout by targeting two body parts per day. This is most ideal for people who have already been working out and either want to stabilize the workouts for 3 days a week or for those who want to increase the work out by having two cycles of the body parts in a week

Select 4 variations of 3 sets each, each set comprising of 15 reps for the body parts you wish to work. You can either do one set of one part and one set of other body part and carry forward similarly or finish workout of one body part and then work the other body part – as per your convenience.

Ensure that you do not give too much space between each set to avoid body from cooling down.

Finish up with 3 variations for abs and 3 sets of forearms exercises (front and back forearms). For abs, keep in mind:

• Upper abs for days doing shoulders and biceps
• Lower abs for days doing chest and triceps
• Side abs for days doing back and legs (Upper or Lower abs should not be done on any day on which you do back – to avoid straining the back)

It is always recommended to lie down on the exercise mat or relax on a chair for a bit before you head out to allow the body to cool down.

Usual workout is in the following order:

• Shoulders and Biceps
• Chest & Triceps
• Back & Legs

In short:

• Stretches and Rotations of each body part (approximately 15 minutes)
• 2 variations of cardio – 10 minutes each (approximately 20 minutes)
• 4 variations of two body parts, 3 sets, 15 reps each (total 8 variations – approximately 1.5 hrs)
• 3 variations of Abs Exercises (approximately 15 minutes)
• Cool Down (approximately 5 minutes)

Recommended workout is for 6 days a week. If not possible, continue the cycle for the next week.