What’s so special about this workout routine for
men?
There are plenty of workout routines out there for men, so what is it about these
routines that are so special? Well, they are tailormade to each unique individual,
rather than covering a broad demographic.
Basically, each routine is engineered towards an individual’s ability levels
and fitness levels in the gym.
It wouldn’t be much use having a very fit and healthy bodybuilder, with many years
of training under his belt, following a workout routine for men that is aimed at
complete beginners. He will already know what he is doing and will find the routine
far too easy. On the flipside, if he is looking for a new and challenging workout
routine, he can follow the advanced program and will enjoy great results.
With that in mind, here are the three routines to try the next time you’re in the gym
depending on your unique level of fitness:
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.
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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
o Set 1 at 50% – 1 set of 5 reps
o Set 2 at 60% – 1 set of 5 reps
o Set 3 at 70% – 1 set of 5 reps
o Set 4 at 80% – 1 set of 5 reps
o Set 5 at 90% – 1 set of 5 reps
o 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
o Set 1 at 50% – 1 set of 5 reps
o Set 2 at 60% – 1 set of 5 reps
o Set 3 at 70% – 1 set of 5 reps
o Set 4 at 80% – 1 set of 5 reps
o Set 5 at 90% – 1 set of 5 reps
o 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.
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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.
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