Workout Schedule for Men

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A good workout schedule for men is truly effective when it is targeted; you need to know exactly what you are supposed to do when you walk into the gym, and know which group muscles you focus on each day. First, beginners need to get acquainted with all the machines and weights and try them on in order to figure out their strength and resistance. That is why we usually recommend you discuss with a professional trainer for your first few sessions, so you learn how to perform the exercises correctly, without rushing into them and risking to injure yourself, or pulling and pushing weights that are too heavy for you and leave you too sore and too discouraged the next day.

Workout Schedule for Men Workout Schedule for Men picture

No matter what your level of training is, you need to be aware that you have to have patience and determination when you start a workout schedule for men. If you want to see progress you need to know that results won’t start to show up for the first few weeks. We have a workout schedule for men that we recommend; it spans for the whole five days of the work week, and each day focuses on a different part of the body. This will be much better for progress, and you will start shaping and toning your body in no time.

The exercises, number or sets and repetitions we present are not fixed, and you can increase and decrease them depending on how advanced you are.

  • Day One – The Chest and Triceps – Because on your first day you’ll focus on your chest, you need to perform the following exercises: four sets of incline dumbbell presses for 8-15 repetitions depending on your resistance; four sets of flatbench barbell presses for 8-12 repetitions; three sets of incline dumbbell flies for 8-12 repetitions and  two sets of cable crossovers for 12-15 repetitions. You can alternate between the sets, so the exercising is more wholesome and less tedious. When you focus on the triceps, some of the best exercises you can perform are the following: four sets of push-downs for 8-15 repetitions; three sets of bent-over cable extensions for 10-15 repetitions and 3 sets of dumbbell kickbacks for 10-15 repetitions.
  • Day Two – Back and Biceps – Here are the exercises you have to perform for the back: four sets of lat machine pull-downs to the front for 8-15 repetitions, four sets of close grip pull-downs to the front for 8-15 repetitions, four sets of seated cable rows for 8-15 repetitions and three sets of hyper-extensions for 18 repetitions. The biceps require the following exercises: four sets of incline dumbbell curls for 10-15 repetitions and four standing barbell curls for 10-15 repetitions.
  • Day Three – Cardio and Abdomen – Perform 30 or 45 minutes on the treadmill, on the Stairmaster or the bike, and then continue with three sets of crunches for 50 repetitions and three sets of leg raises for 25 repetitions to target the abdominal muscles.
  • Day Four – The Legs – In order to target the legs appropriately, perform five sets of squats for 8-15 repetitions, four sets of leg extensions for 15-20 repetitions, four sets of lunges for 10-15 repetitions, four sets of leg curls for hamstrings for 10-15 repetitions and four sets of standing calf raises for 12-18 repetitions.
  • Day Five – Shoulders and Triceps Superset – Start by training the shoulders with the following exercises: four sets of barbell press behind the neck for 8-15 repetitions, four sets of standing side laterals for 10-15 repetitions, three sets of upright rows with barbell for 10-12 repetitions and  four sets of seated bent-over dumbbell laterals for 12-15 repetitions. As for the biceps or triceps superset, they can be trained with four sets of tricep push-downs on cable machine superset with barbell curls for 10-15 repetitions and three sets of seated dumbbell extension superset with dumbbell hammer curls for 10-15 repetitions.

As you can see, this workout schedule for men is very comprehensive and pays attention to all the major group muscles; this routine not only gives you strength, flexibility and resistance, but it also increases muscle mass and gives you that rock-hard body you aim for. Remember to start each workout with at least ten minutes warming up, and to increase the number of repetitions when the exercises are no longer challenging.

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