Workout Routines For Men: The Ultimate Guide

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material:

  • Workout Routines At Home
  • Beginner's Workout Routine
  • Intermediate workout routine
  • Advanced workout routines
  • Considerations for lifters over 40
  • Don't forget nutrition
  • Bottom-line

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When it comes to accomplishing your best body, a proper energy education application is critical.

Whether you want to transform your body or just put your training up a notch, it is important to add training volume (in the form of reps, sets, and weights) to encourage new muscle growth as you progress...

In general, most beginners do lifts for less than a year, intermediate for at least 1 year, and advanced trainees for at least 2 years. Keep in mind that advanced workouts should not be attempted unless you have the appropriate strength training experience.

This article reviews several high-quality exercises for men of all experience levels to maximize muscle and strength gains while ensuring adequate recovery.

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Workout Routines At Home

Whether you are an experienced expert or new to strength training, working at home is a great option when you cannot go to the gym or require a change of pace.

The workouts below require a limited amount of equipment. In addition, some movements can be substituted for bodyweight exercises in which you use your body weight as a form of resistance.

These exercises can serve as a one-week starting routine or cycling to provide multiple sessions per week for advanced trainees.

If your goal is to lose weight, you can add a form of cardio, such as running or cycling, between sessions.

Required Equipment: Flat-weight bench, adjustable dumbbell suitable depending on your level of experience

If you are just starting out, you want to get expert advice at a particular store to select the right equipment, but if you know what you are looking for, you can buy adjustable dumbbells online as well.

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  • Pushups ("Day 2: Chest and Back" Workout below)
  • Day 1: Legs, Shoulders, and Abdomen
  • Shoulders: Standing shoulder press - 3 sets of 6–8 reps
  • Legs: dumbbell lunge - 2 sets of 8-10 reps per foot
  • Shoulder: dumbbell upright rows - 2 sets of 8-10 reps
  • Hamstring: Romanian dumbbell deadlift - 2 sets of 6–8 reps
  • Shoulder: Lateral Raises - 3 sets of 8-10 reps
  • Calves: seated calf raises - 4 sets of 10-12 reps
  • Abdomen: crunches with legs elevated - 3 sets of 10-12 reps

Day 2: Chest and back

  • Chest: dumbbell bench press or floor press - 3 sets of 6–8 reps
  • Back: dumbbell bends on rows - 3 sets of 6–8 reps
  • Back: One-arm dumbbell rows - 3 sets of 6–8 reps
  • Chest: Pushups - 3 sets of 10-12 reps
  • Back / Chest: Dumb Pullovers - 3 sets of 10-12 reps

Day 3: arms and abs

  • Biceps: Alternating bicep curls - 8-10 reps per 8 sets
  • Triceps: Overhead tricep extension - 3 sets of 8-10 reps
  • Fishes: Seated dumbbell curls - 2 sets of 10-12 reps per set
  • Triceps: Bench Dip - 2 sets of 10–12 reps
  • Fishes: Concentration Curl - 3 sets of 10-12 reps
  • Triceps: dumbbell kickbacks - 3 sets of 8-10 reps per hand
  • Abdomen: placards - 3 sets of 30 seconds

Summary

This home exercising habitually covers all of the sporting activities that you need to do to strengthen muscles and muscle groups with the least amount of equipment.

Beginner's Workout Routine

Lateral Rises ("Day 1: Full Body" from a bottom workout)

Getting started in the gym can seem intimidating, but with proper guidance, the process becomes more acceptable - and even invigorating.

As a newbie, you may progress right away due to the fact almost any exercise promotes muscle and electricity gains. Nevertheless, it is critical to avoid redundancy, which can lead to injury or loss of performance.

This workout routine is completed in 3 days per week (such as Monday, Wednesday and Friday) with a full-day body session. This allows you to get used to new movements, focus on the proper look, and take time to recover.

You can add sets and sets as needed as you progress.

The initial phase should last as long as you continue to improve. Some people can plateau in about 6 months, while others may continue to see results for a year.

Required Equipment: Fully Equipped Gym

Rest duration: 90–180 seconds for main movements, 60–90 seconds for luggage

Intensity: Select a load that allows you to complete the scheduled reps, leaving about two solid reps in the tank.

Day 1: full body

  • Chest: Flat Barbell Bench Press - 5 Rep. 5 Set
  • Back: seated cable rows - 4 sets of 6–8 reps
  • Shoulder: seated dumbbell shoulder press - 4 sets of 6–8 reps
  • Trishisk: Cable rope tricep pushdown - 3 sets of 8-10 reps
  • Shoulder: Lateral Raises - 3 sets of 10-12 reps
  • Calves: seated calf raises - 3 sets of 10-12 reps
  • Abdomen: placards - 3 sets of 30 seconds

Day 2: full body

  • Back / Hamstring: Barbel or Trap Bar Deadlifts - 5 reps of 5 sets
  • Back: Pullup or Late Pulldown - 4 sets 6–8 reps
  • Chest: barbell or dumbbell inline press - 4 sets of 6–8 reps
  • Shoulders: Machine Shoulder Press - 4 sets of 6–8 reps
  • Fishes: Barbel or dumbbell bicep curls - 3 sets of 8–10 reps
  • Shoulder: reverse machine fly - 3 sets of 10-12 reps
  • Calves: Calf Stands - 3 sets of 10-12 reps

Day 3: full body

  • Legs: leg press - 5 sets of 5 reps
  • Back: T-Bar Rows - 3 sets of 6–8 reps
  • Chest: fly machine or dumbbell chest - 3 sets of 6–8 reps
  • Shoulder: One arm dumbbell shoulder press - 3 sets of 6–8 reps
  • Triceps: dumbbell or machine tricep extension - 3 sets of 8-10 reps
  • Shoulder: Cable or dumbbell in front - 3 sets of 10-12 reps
  • Calves: seated calf raises - 3 sets of 10-12 reps
  • Abdomen: fall crunches - 3 sets of 10-12 reps

Summary

This 3-day beginner program provides full-body stimulation that you need to gain muscle while allowing adequate recovery between sessions.

Intermediate workout routine

Overhead Press ("Day 3: Upper Body" Workout from below)

After working hard in the gym for several months, it is time to step up your training a notch to maintain your gains.

At this point, you need to have the top exercising method and be capable of cope with greater weight at the bar.

This 4-day-per-week intermediate program increases reps and sets to encourage new muscle development. When they become very easy, you can gradually add more weight or more reps/sets.

If done right, you can follow this routine for many years until you reach an advanced level. Changing your exercise can help on this occasion to keep yourself busy and prevent burnout.

Remember that soreness is not always an indicator of muscle growth. Now that you have some training experience, you may not have a sore throat after every workout.

Required Equipment: Fully Equipped Gym

Rest Interval: 90–180 seconds for main movements, 60–90 seconds for accessories

Intensity: Select a load that allows you to complete the scheduled reps, leaving about two solid reps in the tank. To increase the intensity, go to your limit on the last set.

Day 1: upper body

  • Chest: Flat Barbell Bench Press - 4 sets of 6–8 reps
  • Back: Bending over barbell rows - 3 sets of 6–8 reps
  • Shoulder: seated dumbbell press - 3 sets of 8-10 reps
  • Chest / triceps: Dips - 3 sets of 8-10 reps
  • Back: Pullup or Late Pulldown - 3 sets of 8-10 reps
  • Triceps / Chest: dumbbell tricep extension - 3 sets of 10-12 reps
  • Fishes: bending dumbbell curls - 3 sets of 10–12 reps

Day 2: lower body

  • Legs: Barbel Back Squats - 4 sets of 6–8 reps
  • Leg: leg press - 3 sets of 8-10 reps
  • Quaternary: Sitting leg extension - 3 sets of 10-12 reps
  • Chatushirsk: dumbbell or barbell walking langs - 3 sets of 10–12 reps (no video)
  • Calves: Press the calf on the leg press - 4 sets of 12-15 reps
  • Abdomen: fall crunches - 4 sets of 12-15 reps

Day 3: upper body

  • Shoulder: overhead press - 4 sets of 6–8 reps
  • Chest: hold dumbbell bench press - 3 sets of 8-10 reps
  • Back: One-handed cable rows - 3 sets of 10-12 reps
  • Shoulder: Cable lateral raises - 3 sets of 10-12 reps
  • Rear deltoids/mesh: face draws - 3 sets of 10-12 reps
  • Trap: dumbbell shrug - 3 sets of 10-12 reps
  • Triceps: Seated overhead tricep extension - 3 sets of 10-12 reps
  • Fishes: Machine

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