Pre-intermediate user

Then (after 6-12 months) You became a pre-intermediate user.
So, began: twice a week divided gym workout  routines (look like this one)

A) Legs Back Abs
1. Crunches 4 sets Х maximum quantity of reps
2. Barbell Squats   2Х20 (warm-up) + 3Х10
3. Lying Leg Curs 1Х20 (warm-up) + 3Х10
4. Pull-Ups or Pulldowns 4Х8-10
5. Bent-over rows 4Х8-10

B) Chest, Shoulders, Arms
1. Barbell Incline Bench Presses (30°) 2х15 (warm-up)+ 3х6-8
2. Dumbbell Bench Presses 4х6-8
3. Standing Barbell Presses (Military Presses) 1х10 (warm-up) + 3Х8-10
4. Barbell Curls 1х15 (warm-up)+4х6-10
5. Dips  4х6-10