Intermediate Home Workout Plan
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If you worked out with my beginner workout plan and can now do 30 consecutive push-ups and 7 consecutive pull-ups, you are ready for a more evolved exercise schedule, that targets muscle groups more specifically. Here is my suggestion for a suitable three-day-split.
Needed Equipment
Contrary to my beginner plan, that required no equipment at all, you will now need a pair of dumbbells and a board with some books as platform for the hamstring curls on Fridays. For some ideas what to look out for when you buy equipment, have a look at this article or, if you are a bit short on money, watch the video on how to build low-cost workout equipment.
Is A Bench Needed?
One note about doing those exercises usually done with the help of a bench (presses, flyes etc.) on the floor: Doing them on a bench provides a greater range of motion, but lying on the ground works as well. This will lower the range of motion a bit, but not so far that the exercises will be ineffective.
What it certainly will do is minimize the risk of a shoulder injury. If you have never done an exercise before and aren’t quite sure about how much weight you should be using, doing it on the floor is the safer alternative. It is rather unpleasant to have your arm yanked from its socket, when you do flyes on a bench and lose control over the weight when trying to lower it on your outstretched arm.
The Intermediate Workout Plan
| Day | Body Part | Exercise | Sets | Repetitions |
|---|---|---|---|---|
| Monday | ||||
| Chest, Triceps, Abs | ||||
| Dumbbell Chest Presses | 3 | 6 – 12 | ||
| Dumbbell Flyes | 3 | 6 – 12 | ||
| Push-Ups | 3 | To failure | ||
| Triceps Dips | 3 | 6 – 12 | ||
| Kickbacks | 3 | 6 – 12 | ||
| Crunches | 3 | 6 – 12 | ||
| Tuesday | Cardio, 30 – 60 minutes | |||
| Wednesday | ||||
| Back, Biceps, Abs | ||||
| Pull-Ups | 3 | 6 – 12 | ||
| Dumbbell Rows | 3 | 6 – 12 | ||
| Pullovers | 3 | 6 – 12 | ||
| Dumbbell Curls | 3 | 6 – 12 | ||
| Chin-ups | 3 | To failure | ||
| Lying Leg Raises | 3 | 6 – 12 | ||
| Thursday | Cardio, 30 – 60 minutes | |||
| Friday | ||||
| Shoulders, Legs, Abs | ||||
| Dumbbell Shoulder Presses | 3 | 6 – 12 | ||
| Dumbbell Raises | 3 | 6 – 12 | ||
| Step-Ups | 3 | 6 – 12 | ||
| Hamstring Curls | 3 | 6 – 12 | ||
| Lunges | 3 | 6 – 12 | ||
| Crunches | 3 | 6 – 12 | ||
| Saturday | Rest or Cardio, 30 – 60 Minutes | |||
| Sunday | Rest | |||
Rest between sets is 60 seconds. “To failure” means you do as many repetitions as you can, without sacrificing good form. Under controlled and special circumstances, when trying to break a plateau, for example, cheating can have its places, but not here.
The Structure Explained
The staple of this workout plan are compound exercises – those that work many muscles at once. With three sessions per week that is the only viable way to get a well-rounded, “complete” physique.
To explain this, let’s look at Mondays: These start with dumbbell presses, that not only train the entire chest, but also the triceps and the fronts of the shoulders. The flyes after that isolate the chest very well, giving the smaller shoulder and triceps muscles a bit of time to recuperate and be available for the next compound, the push-ups. After the push-ups, chest and triceps should both be quite exhausted, and it is time for an exercise that still involves them, but calls in muscles still fresh: bench dips. The kickbacks will then get the absolute rest out of the triceps.
No Squats And Deadlifts?
As this workout is for those of you that work out at home and have just finished my beginner’s routine, there are no squats and deadlifts. Both are great exercises and at some point you should do them, but I’d rather have you put a bit more experience under your belt before you try them out. Done wrong they can do a lot of harm.
When you feel you are ready for squats and deadlifts, have someone who knows what he is doing show them to you.
Changing It Up
When and how should you change this workout plan? As a rule of thumb, make changes about every two months. This should on average be the time span until you notice that you are stalling on some of the exercises or where parts of the workout simply become boring.
Changes can be anything from replacing an exercise itself or changing the way its executed. When replacing an exercise, the general rule is to replace a compound with a compound and an isolation with an isolation.
If you want to stay with an exercise, but noticed that you stalled on it, change the way you do it. For example, the flyes on Mondays can be done inclined, which will put more emphasis on the clavicular head of the muscle. The pull-ups on Wednesdays can be done as a pyramid, where you go for 2-3-4-5-4-3-2 repetitions etc.
Logging Workout Progress
It’s very beneficial to keep a log of your workouts, as it will immediately show you what exercises work for you and where you stalled for a while and might want to makes some changes. To let you do this with this workout, I prepared a PDF that you can download and print out:
Workout Log – Intermediate Workout (right click and choose “Save link as…”)
Picture courtesy of “jerryonlife“.
97 Comments
What about deadlifts? I think an intermediate should be able to do them and start learning them by incorporating them on their back day
Grüße Danny
As said in the article, as some point a trainee may want to incorporate squats and deadlifts, but I’d rather have someone experienced demonstrate them in person.
Maybe I’m overly cautious, but especially when it comes to the back, I’m rather safe than sorry.
The 3 day split is a popular form of bodybuilding routine, commonly used by weightlifters who want to put muscle on their frame. I use it and it works very well for me. But as you said you must change the exercises every now and then!
Yep, some people like to stick with one and them same workout, because it always felt nice and gave them good progress, but sooner than later you might want to change things.
Although I prefer a different way of grouping muscles in a 3DAW split(legs, chest/biceps and back/triceps), it’s not a bad routine, it has the basic structure to allow people to make their own alterations to it.
I would have some form of rear delt rows to balance the shoulder work and DB upright rows instead of side raises(with dumbbells there isn’t the same risk of shoulder injury as using a barbell). Other than that something like RDL’s or SLDL’s might be helpful as there isn’t any real hip dominant exercise in their.
Is there a reason why you split it that way? Most people do chest and triceps and back and biceps together, because exercises involving each of them usually also work the other part of the pair.
Apart from preference, it allows you to hit upper-body muscles twice a week(albeit with a very low amount of work on one day) without any interference, also it’s hard to work biceps/triceps with any sort of decent weight if they are already fatigued.
It can speed up the workouts, if you are working opposing muscles you can do supersets for most of the exercises.
That is true. If you know how to do that, it can be beneficial. Kinda like a camouflaged full body workout
Everyone thinks that making up a workout plan is easy. well it is when your use to it but if your like me who works out at home, i need as much info as i can get. what im reading and correct me if im wrong , but your puting chest and legs or chest and back as one workout. chest and back is fine, i do that also but there are 3 huge muslce groups; chest , arms , legs. so you need to split these up with small muscle groups such as chest days work the chest,back, abs. back and abs are your small and chest is your big. if you workout at home and want to get big quick. use your own workout plans if your serious about it. if you need more info or workout plans im willing to help. but if your looking to get bigger try arnold schwarrzengers workout intermediate. you may think im crazy , and i agree haha.
hi,
im looking for a workout that focuses on my abs as im trying to get a six pack, one that actually works!
any ideas?
Just training your abs won’t cut it. Check this video:
http://evilcyber.com/fitness/how-to-get-six-pack-abs/
Seems like a very good intermediate workout plan. I agree with the squats and deadlifts to a point. They can do more harm than good if done incorrectly, but they are such incredible movements that I would want someone at an intermediate fitness level to at least begin to incorporate them into their workouts.
I agree; in the long run they should be considered.
Hey Evil, little be of clerification please, in this routine I’m suppose to do all 3 sets of say bumbell presses then do all 3 sets of DB flys etc?
Exactly.
another question,
do you have a video or article on how much weight to use/ when to increase weight?
I do:
http://evilcyber.com/fitness/how-to-increase-weights-workout/
getting a six pack is simple, be smart. done. no need for questions being smart is keeping your body healthy, and if you dont then you wont get one. evilcyber, what you should do is incourage large people to become fit. my goal is to motivate these people like crazy. if you are trying to transform your waste, surf programs like herbal majic . my friend uses it and has lost crazy amounts of weight. People say that they were built to be fat, it runs in your jeans. your wrong, and the motivation is negative. if you didnt have a six pack under that belly, then you would be able to walk do to the role your abs and obliques and hips play with your legs and back. the key to getting nice abs? confussion. ive read almost the entire book of arnold schwarrzenagers bodybuilding and ive learnt that confusing your muscle will not only help them grow faster, it will also let you continue your growth. also before i finish, i will summerize. first, Diet, second, Confussion which is doing different exercises , third, intensity. your body NEEDS intensity. im not givving a specific workout. find a bunch of exercises and try them using these methods.
also dont just work your abs, like arnold says you cant just workout your pecs only and expect to get a big chest. for abs, you need to workout your lower and upper back muslce also for chest, pectorals, rib cage, abs and obliques. legs also working your thighs and somewhat your calfs. i forgot to mention this but it is extremely important and can cause severe injury if not done the proper way. as you can see my name is nick, and i am 15 years old and have been working out for about 4-5 years. if teens need workout plans and you cant find the right one, id be glad to help you out evilcyber.
Nick:
no offense but, it sounds like your rushing into something.
dmitry
hey
ill start this program today and ill tell you how it works out for me.
my goal is to put on weight so ill have to make some changes. I wont do any cardio and ill probably do abs everyday doing all kind of abs exercises.
and i guess ill make saturday a back biceps day since im addicted to working out my biceps
and i think ill add some calves exercises and work out my legs differently without weights
btw been reading all this content on your site its really cool!
good job and thank you evil cyber
Heah Adriano, you may want to rethink dropping cardio. It really is important for your overall health:
http://evilcyber.com/fitness/what-is-cardio/
as you say in that article cardio makes you LOSE weight.
My goal is to GAIN weight.
btw im going to start this right now wish me luck
I also said some more about cardio
But, of course, good luck! You can do it!
Can i do cardio in morning e.g running for 30-40 minutes in morning and then in evening do workout. and adopt this routine on daily basis.
Heah akmal, that should at least work better than doing one straight after the other. So yes, I’d try it out.
thanks sir
Hi there, Will doing cardio lose the muscle mass that I gain from doing the weight?
*weights.
Nope, no worries
http://evilcyber.com/fitness/does-cardio-burn-muscle/
Thanks sir. And also, I’m 16 and I’m about 5″6. I’m using about 9 or 10 kg dumbells. Is this okay or will it stunt my growth?
No, that won’t happen either:
http://evilcyber.com/fitness/bodybuilding-tips-for-teenagers/
Thank you very much for the replies. I appreciate it.
i have only 1 dumbell ,so does it affect if i use one dumbell right hand in dumbell chest press and then after completeion switch to other hand?
Yes, that makes it a rather uneven movement and you’ll start compensating with the unused side of the body.
I’d say you should rather go for push-ups that you make more difficult over time (wide push-ups, ultra-wide push-ups etc.) until you have a pair of dumbbells.
thanks for the advice !!!!really appreciate it!!!!
Hi
First of all, thank you very much for this guide, I use it and although I have problems with a few exercises, I can see a lot of improvement going on.
)
About those few i have trouble with, lying leg raises and lunges.
the problem I encounter with lying leg raises is pain on the part that connects my upper body to my lower body, it usually comes when I’m at 6-7 of my second set..Could you give me some advice on how to train that part to improve it, or simply on how to make this exercise a little easier so that i can adapt.
Now, Lunges. I think this is the worst problem of all, every time i do lunges, every time, after a bit (let’s say after the first set, but even at the end of that one) i feel like a slight tickle, that transforms into an itch in my coxis (i don’t know if that’s the right term since english isn’t my primary language, but it’s that bone at the very end of your spine
it’s very very annoying, and becomes as bad as me, not being able to do 1 lunge without having to stop because of it…
Any idea if it’s some horrible incurable back problem?
Thank you for your answer, and once again, great job on the guide
(for the record, I’m 15, don’t know if that changes or explains anything…)
Heah Leo, the problem with the leg raises probably comes from the illiopsoas muscle having to catch up (that is the one sitting below the ab muscle you can see). I’d say do the exercise with legs bend at the knee or do the movement only as far as is comfortable. The range of motion you can do should improve over time.
Being a Latin freak, I love your use of the word “cocix”, as it’s so close to its Latin cousin
Seriously, that is unusual. My first guess is that it’s your pants or underwear rubbing against the skin. My second guess is a bit unhappier: you could have had previous injury to the bone and it only starts to bother you when you exercise. If after using different clothes it persists, I’d say have it examined by a doctor.
Could be…Although, I had problems with my “cocix”
before, when i was starting crunches, i had to lean on one side because otherwise it would hurt =/
Now, I can do crunches without having to lean… I don’t remember suffering from any serious injury to be honest.
I don’t know if it’s the weights, or what, I’ll ask around to know what horrible cocix curse is following me..
Anyways, if it turns out to be as you said, could you introduce me to another exercise of that type? I’d appreciate it a lot
thank you for your fast answer!
“The Cocix Curse” – soon in a theater near you
That you had the same problem with crunches has me worried. They would also have been my next suggestion.
Seriously, you may want to see a doctor. I know, it sucks, but better be sure!
As I said, crunches are okay for me to do now..I guess it kind of was the bone that stood out and hurt when it was rubbing the ground…
If you have any other ideas, please let me know!
i tried doing the lunges movement without the weights, and i didn’t feel anything..
Since the extra weight is responsible, do you have some kind of explanation?
thank you.
I had an idea recently
I was thinking maybe you could write an article / guide on what to do while you’re resting. I looked on the site but didn’t find any.An example to illustrate this :
After each row of crunches (after what my gym teacher showed me) you kind of lie flat on the floor, and push your torso up to help relax your ab muscles.
Hope you consider this
Thanks for the suggestion! I will have to look into if doing certain movements during rest will help the trained muscle perform better during the next set.
Will this program work for weight loss, do I need smaller weights and more reps?
Lifting weights is not ideal for weight loss, as it usually burns fewer calories than cardio.
Your best bet would be the below plan and sticking to schedule on the left side of the second table:
http://evilcyber.com/fitness/home-workout-plan-beginners/
If I want to gain size, is this workout alright?
Also, do I do all 4reps for each exercise and move on or 1 rep of each exercise and then repeat the cycle? Thanks!
Of course it helps you gain size, that’s the point of it
As for the reps: you are supposed to do three sets with 6 – 12 reps each. What you want to do sounds like a circle, which can be done as well, but I more see them as plateau-breakers.
Hi again
), if i want to gain size by eating more (only healthy food ofc, let’s be clear!) and continue the weight lifting program, should i cut on the cardio a bit?
I have a quick doubt. First of all, i’d say i’m “rather skinny” and after doing some research, after what i understood, i have to eat waaaaay more than what i was eating before, because an adolescent body is still building itself up…
Thing is, i go running 3 times a week (following your program
If so, how many times per week would you advise it + if i free up 1 day of cardio, should i replace it with an extra day of weights? (since they are more essential to achieving my goal)
Thank you for your help
Heah Leo, yeah, you are growing, but eating way more would just end in you gaining gain fat, not muscle. If with what you eat right now aren’t losing weight, then you are eating the right amount and if there is enough protein in your food, you’ll also build muscle.
Thanks
Just a doubt, “enough protein”, approximately what does that represent per meal?
What % of the meal should be protein, what % should be carbs? (knowing that I’d like to privilege muscle gain)
I wouldn’t overly worry about “per meal”. Spread it approximately across all meals of the day:
http://evilcyber.com/nutrition/how-to-use-protein/
In response to your previous comment, the one mentioning that eating way more would only add fat … Any idea on how to simply gain weight?(without any fatty surpluses) I’m about 1,70-71-72 cm. tall, and weight 55kg (therefor my “eating waaay more”)
Would the best way be simply to generally eat more proteins to gain muscle weight?
I’m sorry for the pertinent questions..but I have to ask otherwise I’ll keep on having a doubt and that’s almost painful
If all you had to do to gain muscle is eat protein, I’d sell my weights tomorrow!
Seriously, you need to work out and get protein to get bigger muscles and gain weight that way.
If all you had to do to gain muscle is eat protein, I’d sell my weights tomorrow!
- – Oh look at what the cat dragged in
.
cheers.
Ofc… I follow your programm with cardio + weights… I was generally talking about nutrition
If you manage to get 1 g of protein per lb of body weight and work out, you are all set!
Nice, thanks
Although, 120g of protein a day does seem kind of low
Well, feel free to eat more, but there is no evidence that it does anything
im a 13 year old rugby player looking for an ideal workout
Hi Evil,
Is there an alternative exercise to the Hamstring curls? I don’t have a bench nor a piece of wood.
Thanks!
You can try hamstring raises. They basically don’t require any equipment at all, but are considerably tougher:
http://www.exrx.net/WeightExercises/Hamstrings/ASHamstringRaiseSelf.html
Thanks Evil! Happy New Year!
To you too!
hi,
i’m 16 years omd and i’m a tall and skinny guy, i want to gain musscle and weight. i play soccer 4 times a week so that counts for cardio i think?
and gor putting on weight do i have to take suplements or do a diet because i can’t buy suplements or eat like chicken and protein??
thanks
hi,
i’m a tall and skinny guy of 16 years old and i want to gain weight and build some muscle
i can do 30 consecutive reps of the beginners excercices and do over 7 consecative pull ups. if i do this routine will i gain weight without taking sulpements or protein?
thanks
*sorry for my bad english i try to do my best
Heah lvdb! Yep, soccer counts as cardio. This workout will will make you gain muscle, which means you will gain weight. But you have to make sure you get enough protein:
http://evilcyber.com/nutrition/how-to-use-protein/
With regards to the number of reps (6 – 12), in the beginner exercise you say to do for example, 7;6;6 then 7;7;6 then 7;7;7. Does it also apply here? Does following this one make the workout less effective for the Intermediate course?
Or should it be “to failure” also but max it just do as much as you can between 6 – 12 reps?
Thanks Evil!
I use that system in the beginner workout because there I want to push people in little steps – sometimes even smaller than what they may be able to do. That way I try to make sure they always use good form and people who aren’t as fit can keep up with the pace.
With this workout plan here I’d say go for as many reps as you can, but still keep good form. Once you are able to do 3×12, up the weight a little.
Great explanation! Thanks Evil!
What about the warmup? What warmup routine can I use before I dive into the exercises? Thank you!
P.S: What are your thoughts on P90X?
Heah Jose, personally I like to warm up with sets where I do about 20% of the “live” weight. That way you specifically warm up the muscles that you are going to work on.
As for P90X, here is an article on it:
http://evilcyber.com/fitness/does-p90x-work/
Hi Evil!
Is it important to keep track of the number of pushups that you do even if it is to failure? For example, in the next iteration of the exercise, I should do more pushups compared to last time?
I have moved up the weights I used for Flyes and Presses, and I find that the pushups I can do now are less than what I can do before.
Thanks Evil!
Heah Lean, you in fact are doing it right; if you were able to do *more* push-ups after presses and flyes, something would be going wrong. In this plan here the push-ups are just meant as a finishing compound and your main focus should be on how you are progressing on the presses (which is the first exercise that you do, where your muscles are still fresh).
However, it still pays to keep track of number of push-ups, because while you are progressing on the other exercises, you will find that regular push-ups will become too easy. By writing down the numbers, you know when it’s time to switch to wide push-ups.
Yes! Glad to know that I am doing it right
Thanks Evil!
Hi Evil! Coming back to this workout after a break, was trying out scooby’s for a while, and it’s good, only yours is more complete and offers more rest for the muscles.
A question that’s been on my mind lately, I hear a lot of debate on weather to use heavy weights and do small reps, or lighter weights and do more reps to get lean as a teenager…
In my mind heavy weights->low reps->strenght
light weights->high reps->more muscle training
I might be COMPLETELY wrong, that’s why I’m asking you
Thanks!
Heah Leo, hope you are doing great!
Yep, generally that is the rule of thumb: higher reps more hypertrophy, lower reps more power.
But I believe if you aren’t after becoming a pure powerlifter or bodybuilder, you should just take the best of both worlds. I simply switch between higher (with less weight) and lower reps (with more weight) to keep my workouts interesting, my muscles engaged and to avoid plateaus.
Hey I was just wondering what are the ideal time to workout? I sleep late at night and coz of that cant get up early in the morning! Is it ok to workout after having dinner? Also I read a lot about protein shakes and supplements. Would you recommend me to have any and which ones? I’m 17 btw
Heah George!
The best time to work out is the one where you feel most energetic. It’s different for every one of us. But you shouldn’t do it right after a meal – leave at least an hour.
This should explain a good bit about bodybuilding and workout nutrition and supplements:
http://evilcyber.com/nutrition/bodybuilding-diet/
hi evilcyber,
I am 14 years old and weight about 116 pounds,I can do 15 pull-ups and 55 push-ups right away. I have been thinking to changing to Intermediate’s workout but I don’t know how much weight of the dumbbell should I buy?
Heah Alex, get a set like the one I recommend here:
http://evilcyber.com/fitness/home-workout-equipment/
Hi Evil,
I’m still following this exercise and I am glad to say that I am progressing well! Also, I have my own bench now (home made, my uncle gave it to us)
I would like to ask for your opinion on doing additional Cardio in the morning? This is because I would really like to up my fat-burning (if that is what it is called), especially in the stubborn belly area. For example, for the 5 days I workout, I do about 20 – 30 mins biking. Then I do my weights in the evening or do the treadmill in the evening.
What do you think? Is this okay?
Thank you!
Also, is it okay if I do my biking right after waking up, without eating anything? Since I would not like to wake up very early, then eat something, rest for about 30 mins, then do my cardio. Because that would consume a lot more time and wake me up earlier
In my opinion, fasted cardio limits your performance,
http://evilcyber.com/fitness/empty-stomach-cardio/
but there are those for whom it works just splendidly
http://evilcyber.com/losing-weight/fasted-cardio/
In other words: try it out! It could be that sleeping a bit longer may be more beneficial for you than having something to eat before you do your session!
Great articles! I will definitely try it out! Only problem is, I wake up in the morning but then I’m too lazy to get up and do something
Oh well, one of these days!
Congrats to the bench, that is excellent! To me, home-built stuff feels way better than anything you buy and chances are it will even last you way longer than the cheap $30 dollar benches you get at stores.
If you want to do cardio and your workout on the same day, have the workout session first and cardio second (presuming your main aim is building muscle). At least leave a good while until your workout. I explained the reason here:
http://evilcyber.com/fitness/cardio-before-or-after-weights/
Alternatively, do two cardio sessions (morning and evening) on the same cadio day.
Yes, I am very happy with our bench
Hmm, what if my main aim is to get rid of the remaining belly fat I have without losing weight? I don’t want to go down the weight anymore.. in fact, if possible I would like to go up! But I need to lose belly fat! That is why I thought about fasted cardio, because I read in some articles that with fasted cardio, you’re fat reserves are “targeted” more.
With this goal in mind, would you recommend cardio in the morning first, then strength in the evening?
In your article, you mentioned that cardio first will give you endurance, but I’m not sure if that is synonymous with “losing fat”.
Lastly, what about fasted strength training? For example, if I want to switch.. my strengths will be in the morning while cardio in the evening.
Thank you very much Evil!
Hey! i was just wondering, if I keep following this workout, how long will it be until i start to see major results? Im 16 and im about 115 pounds. I have been doing this workout for 2 week haha
Also i wanted to ask another question Evil… It says to do chest and triceps on mondays right? But if im only doing that once a week isnt that not enough ? thanks
Heah Kyle, if you are just starting with working out, then this is the wrong workout for you. You should do this one:
http://evilcyber.com/fitness/home-workout-plan-beginners/
You should see a noticeable difference after 4 – 6 months.
As for why each muscle group only once a week: we are doing more exercises per group than in the beginner plan and they are compounds, meaning they not only work the target muscles, but others as well. The pullovers, for example, target the lats, but involve a good bit of chest as well.
Well i did start with your begginers workout and i was able to do 30 consecutive pushups and more then 7 pullups . so im sure im ready for the intermediate. i was just wondering how long it would be till i see a difference. thanks for the info i’ll see how it goes .
im not planning on getting really really BIG. I just want to gain a good amount of weight mass you know ?
Hello Evil ! I am a pretty thin guy and I was just wanting to know…. Isnt it better for me to stay away from the cardio since I am pretty skinny?
You should do the cardio for health reasons, but keep it a bit on the shorter side. Also make sure to get enough protein, so your muscles have a chance to grow.
ok well What would you recommend? like 15-20 minutes of cardio a day?
How about you do it like the plan says?
Hey Evil
Quick question – Is it okay for me to use different weights, for exercises targeting the same muscle area?
Ex: Dumbbell presses are a lot easier to do than flyes, so would it be ok to boost up the weight used on presses, and stick to a different weight for flyes?
Thank you!
Of course! Flyes are an isolation and the chest basically has to do all the work by itself, while presses also involve the triceps – which is why you can use more weight with them.
Use the weight that is challenging but that you can still control, and you are doing it right!