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

• Chest – Barbell Bench Press – 4 sets of 8 reps
• Back – Lat-pulldowns – 4 sets of 10 reps
• Shoulders – Seated Dumbbell Press – 4 sets of 10 reps
• Legs – Leg Extensions – 4 sets of 10 reps
• Biceps – Barbell Bbicep Curls – 3 sets of 10 reps
• Triceps – Triceps Rope Pushdowns – 3 sets of 15 reps

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

• Legs – Leg Press Machine – 4 sets of 8 reps
• Triceps – Overhead Bar Extensions – 3 sets of 20 reps
• Biceps – EZ Bar Curls – 4 sets of 10 reps
• Chest – Machine Chest Press – 4 sets of 10 reps
• Back – T-Bar Row – 4 sets of 10 reps
• Shoulders – Lateral Raises – 3 sets of 20 reps

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

• Shoulders – EZ Bar Upright Rows – 3 sets of 15 reps
• Back – Close-Grip Pulldowns – 4 sets of 12 reps
• Chest – Cable Fly – 4 sets of 10 reps
• Legs – Lunges – 3 sets of 10 reps per leg
• Triceps – Skullcrushers – 3 sets of 15 reps
• Biceps – Hammer Curls – 3 sets of 12 reps

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

• Dumbbell Bench Press – 3 sets of 10, 10, 8 (adding weight) reps
• Incline Dumbbell Bench Press – 3 sets of 10 reps
• Chest Dip – 3 sets of MAX reps

Triceps

• Skullcrushers – 3 sets of 8-10 Reps
• One Arm Dumbbell Extension – 3 sets of 10 reps
• Tricep Extension – 3 sets of 10 reps

Shoulders

• Barbell Front Raise – 4 sets of 12 reps
• Dumbbell Lateral Raise – 4 sets of 15, 12, 8, 8 (adding weight) reps

Day 2: Back and Biceps

Back

• Wide Grip Pull Up 3 sets of MAX reps
• Lat Pull Down – 3 sets of 10 reps
• Straight Arm Lat Pull Down – 3 sets of 10 reps
• Machine Reverse Fly – 3 sets of 10 reps
• Upright Row – 3 sets of 8-10 reps

Biceps

• Standing Barbell Curl – 3 sets of 8-10 reps
• Preacher Curl – 3 sets of 10 reps
• Incline Dumbbell Curl – 3 sets of 10 reps

Day 3: Legs

Quads, Glutes and Hamstrings

• Squat – 4 sets of 10,10,8,8 reps
• Dumbbell Lunge – 3 sets of 8 on each leg
• 45 Degree Leg Press – 3 sets of 12 reps
• Leg Curl – 3 sets of 15 reps
• Leg Extension – 3 sets of 15 reps

Calves

• Standing Calf Raise – 5 sets of 10,8,8,8,6 (heavy)reps
• Seated Calf Raise – 5 sets of 15 (light) reps

Day 4:  Shoulders, chest, and Triceps

Chest

• Barbell Bench Press – 3 sets of 10, 10, 8 reps
• Dumbbell Flys – 3 sets of 10 reps
• Cable Crossovers – 3 sets of 10 reps

Triceps

• Close Grip Bench Press – 4 sets of 10, 10, 8, 6 reps
• Lying Dumbbell Extension – 3 sets of 10 reps
• Tricep Kickback – 3 sets of 10 reps

Shoulders

• Seated Dumbbell Press – 4 sets of 10, 10, 8, 8 reps
• One Arm Cable Lateral Raise – 3 sets of 12 reps

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

• Seated Row – 4 sets of 10 reps
• Bent Over Barbell Row – 3 sets of 10 reps
• Bent Over Row – 3 sets of 12 reps
• Smith Machine Upright Row – 3 sets of 8-10 reps

Biceps

• Cable Curl – 4 sets of 8-10 reps
• Concentration Curl – 3 sets of 10 reps
• Reverse Barbell Curl – 3 sets of 10 reps

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

• Military Press or Dumbbell Press – 3 sets of 6-8
• Lateral Raises – 5 sets of 10 reps
• Barbell Curls – 5 sets of 6-10 reps
• Dumbbell Curls – 3 sets of 6-10 reps

Day 4: Rest

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

Day 5: Chest, Shoulders, & Triceps

• Flat Dumbbell Press – 5 sets of 20-6 (Pyramiding) reps
• Incline Dumbbell Press – 3 sets of 6-10 reps
• Hammer Strength Press – 3 sets of 10 reps
• Cable Flys – 3 sets of 12-15 reps
• Lateral Raises – 5 sets of 15-20 reps
• Reverse-Grip Pull-Downs – 5 sets of 15-20 reps

Day 6: Back & Biceps

• Barbell Rows – 5 sets of 20-8 (Pyramiding) reps
• Barbell Shrugs – 3 sets of 15-20 reps
• Rack Deadlifts – 3 sets of 10-12 reps
• Pullups – 3 sets of 6-10 reps
• Pulldowns – 3 sets of 6-10 reps

Day 7: Legs

• Front Squats – 5 sets of 20-8 (Pyramiding) reps
• Leg Extensions – 5 sets of 10 reps
• Hamstring Curls – 5 sets of 6-10 reps
• Seated Calf Raise – 5 sets of 6-10 reps
• Standing Calf Raise – 3 sets of 8-12 reps

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.