Before you really get on with the comprehensive routine for intermediates, you should get acquainted with some resistance training. This training can also be followed at the beginner’s stage (following the necessary warm up before abiding to any routine). The resistance training comprises of some fundamental exercises to tone up the muscles in the body.

They are as follows
Pull ups or chinning
These can be executed using a bar of intermediate length fixed on two ends at a considerable height above the ground (say at a height of about 7 to 7.5 feet). After taking a firm grip on the bar you are expected to pull yourself up till your chin just crosses the bar above. You are expected to take a grip broader than your shoulders. Repeat the movement 8–10 times. Do at least two sets of it. This exercise aids in the development of a symmetrical back and is also beneficial for the latissimus dorsi muscles. This can also be done using the grip taken for the barbell bicep curl. This then, aids in the development of the biceps.

Cycling

Push ups or dips
These can be executed using three stools. Place each hand on the stools and place your toes on the third stool, so that you are in an upright position above the ground. Push your self down wards till your chest has reached close to the ground, then move back to the initial starting position. Repeat the movement 8–10 times. Do at least two sets of it. You can also do it on the flat floor in case you find the previous technique difficult to execute. This exercise aids in the development of the chest (pectorals) and also works out triceps.

Dips between parallel bars
These can be executed between two parallel bars fixed at a considerable distance above the ground. Raise yourself on top of the bars till your arms are extended and straight. This will be the initial position. Lower yourself down till your legs are almost near the ground level. Raise your self back to the initial position. Repeat the movement 8–10 times. Do at least two to three sets of it. This exercise aids in the development of the shoulders and triceps.