Are you looking for the best workout routine? If so, then you’ve come to the right place! This is the ultimate guide for men who want to get and stay in shape. This guide will cover everything you need to know about workout routines, from the basics to the most advanced techniques.
We will also provide you with a complete workout routine that you can follow. This guide is designed for men of all fitness levels, so whether you are a beginner or an experienced fitness enthusiast, you will find something useful here.
So, what are you waiting for? Get started on your fitness journey today and learn everything you need to know about workout routines with this ultimate guide!
Beginner Full Body Workout Routine
This workout routine has beginners in mind. It will help them find their momentum.
Day One: 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 Curls- 3 sets of 10 reps
Triceps: Triceps Rope Pushdowns- 3 sets of 15 reps
Day Two: 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: 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 Three: Back, Chest, Legs, Triceps, Biceps
Shoulders: EZ Bar Upright Rows- 3 sets of 10 reps
Back: Pulldowns- 4 sets of 10 reps
Chest: Cable Fly- 4 sets of 10 reps
Legs: Lunges-3 sets of 10 reps per leg
Triceps: Lying Dumbbell Extension- 2 sets of 12 reps
Biceps: Standing Barbell Curl- 2 sets of 8 reps
After investing time in establishing a workout routine, you can start to expect results. Weight training with the right reps will help you gradually increase your muscle mass. Then with regular, consistent workouts over 12 weeks, you can expect a significant improvement in size and strength as each of your muscles will be worked and developed.
Intermediate Workout Plan
Try this exercise program after mastering the beginner routine. Typically, this workout schedule consists of four days each week. This strategy aims to build muscle. You should take two minutes to rest in between each workout.
For these workouts, you can select your level of intensity. If you'd like to use high power four days a week and can do so, go for it. Your body and judgment, nevertheless, will let you know if it's appropriate for you.
Day One: This Day is for the Upper Body
Chest: 4 sets of flat barbell bench presses, eight reps
Back: 3 sets of bent-over barbell rows, five reps
Shoulders: 3 sets of seated dumbbells press ten reps
Triceps and Chest: 3 sets of dips, stressful plan, massive two eight reps
Chest: 3 sets of dumbbells, eight reps
Biceps: 3 sets of incline dumbbell curls, ten reps
For the incline barbell bench press, you can lay on a bench with an incline angle and lift the barbell to shoulder height with your palms facing away from you. Do four sets of 6 reps and pause for 90 seconds between sets. Additionally, you can do chin-ups by grabbing the pull-up bar and lifting your head over it.
Day Two: Lower Body
Legs: 4 sets of barbell back squats six reps/ 3 sets of leg presses six reps
Quads: 3 sets of seated leg extensions, ten reps/ 3 sets of dumbbell lunges, eight reps
Dumbbell lunges are performed by holding a dumbbell in each hand, then forward lunges.
Calves: 4 sets of calf press, eight reps
Abs: 4 sets of crunches, 15 reps
Suggested Days to Work Out and the Parts of the Body
Finding the right workout routine for you is essential. Finding a routine that works with your goals and fits into your lifestyle is important. Each person is different, so that every workout routine will vary depending on the individual.
Monday: Chest and triceps
Tuesday: Back and Biceps
Wednesday: Legs and Shoulders
Thursday: Day Off
Friday: Chest and Triceps
Saturday: Back and Biceps
Sunday: Legs and Shoulders
As a general guideline, allowing your body adequate rest and recovery time is important. For example, muscles typically require around two days to rest and recover, so it is not advisable to work on the same muscles three days in a row.
Allowing up to 72 hours between workouts for each muscle group will help prevent overexertion and reduce the risk of injury or strain. Furthermore, this routine can also benefit muscle growth as it lessens the burden on the nervous system by focusing only on one or two groups simultaneously.
Frequency of Workout
If you want to build muscle but don’t want to strain your body, you should aim for 2-3 workouts per week. This will still allow your body to build muscle, but it won’t put as much strain on your body.
To help avoid muscle strains or injuries, it is recommended that you do three full-body workouts three times per week. However, you can vary the exercises and split your routine over four days, with two days focusing on working out your entire body and the other two days targeting individual muscle groups. Additionally, you can add some cardio exercises to complete your regimen.
Wrapping It Up
It takes some time and effort to get in shape. It also requires effort to decide what you want to work on. Finally, it will require commitment and effort to increase your muscle mass or shed weight will require commitment and effort.
The greatest method to achieve your fitness objectives is to know which male workout regimen works best for you. Avoid overtraining yourself one day a week to avoid potentially injuring your muscles. You will achieve your goals and be satisfied that you did if your routine is balanced, and you have a detailed training plan in place.