workout routine for men

workout routine for men

Before you commit to any form of workout routine, it is absolutely vital that you take the time to properly warm up before training.Warming up before training is important because it helps improve your flexibility and mobility, and helps reduce the risk of injury. By stretching the muscles before training, you help to increase muscle fiber elasticity. This is important because it means that the muscle fibers are far less-likely to rip and tear.

A good warm up will also increase your core body temperature and will potentially improve your athletic performance. Warming up boosts circulation, which in turn means more blood flows around the body. This ensures that more oxygen and nutrients can be carried around the body and be fed to the awaiting muscle cells. The more energy they have, the harder the muscles can work when you’re training.

Beginner full body workout routine

To start with, we’ll be taking a look at a beginner workout routine.This workout isn’t too difficult; though, for those new to health and fitness, it will certainly prove challenging.

Day 1: Chest, Back, Shoulders, Legs, Biceps, Triceps

Day 2: Legs, Triceps, Biceps, Chest, Back, Shoulder

Day 3: Shoulders, Back, Chest, Legs, Triceps, Biceps

Intermediate workout for men

This next workout is ideal for those of you who are advanced enough to challenge yourselves in the gym without going crazy.This workout routine will help you burn a steady amount of fat without burning yourself out in the process. It is a typical 5 day split that will yield impressive muscle gains.

Day 1: Chest, Shoulders and Triceps

Chest

Triceps

Shoulders

Day 2: Back and Biceps

Back

Biceps

Day 3: Legs

Quads, Glutes and Hamstrings

Calves

Day 4:  Shoulders, chest, and Triceps

Chest

Triceps

Shoulders

Note:

Every second week superset bench press and dumbbell flys.
Crossovers: Ultra slow rep timing with 2 second pause and squeeze at the top of the movement.

Day 5: Back and Bis

Back

Biceps

Advanced Workout Routine For Men

Now it’s time for us to take a look at the more advanced workout routine. This routine will really separate the men from the boys.

It is high intensity, includes a lot of heavy lifting, and you should aim for minimal rest between sets.

Here you will be training for 6 days per week, with just one day of recovery. It may sound brutal, but if you stick with it you will soon be reaping the rewards of an incredible physique.

Day 1: Chest & Back

  • Barbell Bench Press – work up to a 5 rep max for the day
    • Set 1 at 50% – 1 set of 5 reps
    • Set 2 at 60% – 1 set of 5 reps
    • Set 3 at 70% – 1 set of 5 reps
    • Set 4 at 80% – 1 set of 5 reps
    • Set 5 at 90% – 1 set of 5 reps
    • Set 6 at 100% – 1 set of 5 reps
  • Incline Dumbbell Press – 3 sets of 6-8 reps
  • Dips – 3 sets of 6-10 reps
  • Pullups – 3 sets of 5-8 reps
  • Pendlay Rows – 3 sets of 6-10 reps
  • Pulldowns – 3 sets of 6-10 reps

Day 2: Legs

  • Squats: work up to a 5 rep max for the day
    • Set 1 at 50% – 1 set of 5 reps
    • Set 2 at 60% – 1 set of 5 reps
    • Set 3 at 70% – 1 set of 5 reps
    • Set 4 at 80% – 1 set of 5 reps
    • Set 5 at 90% – 1 set of 5 reps
    • Set 6 at 100% – 1 set of 5 reps
  • Leg Press – 3 sets of 6-10 reps
  • Stiff-Legged Deadlift – 5 sets of 5 reps
  • Hamstring Curls – 3 sets of 6-8 reps
  • Calf-Raise – 5 sets of 10 reps

Day 3: Shoulders & Arms

Day 4: Rest

It’s your rest day. Rest your muscle to prepare for the next round of training.

Day 5: Chest, Shoulders, & Triceps

Day 6: Back & Biceps

Day 7: Legs

Final Thoughts

So, there you have it, above I have outlined three of the best workout routines for men that you could ever wish for.Each workout is tough in its own way, but if you stick with it, push through the pain and squeeze out those extra reps at the end, your body will thank you. Plus, you will look better than ever before.

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