Tuesday, June 15, 2021

The Best and Completely Defined Workout Routine for Men

When it comes to achieving big things in life, following rigid and consistent routines is the main thing. So much so, that your ability and chances of achieving a core objective in your life, begins with the primary and the foremost objective of being persistent in every possible manner.

And one such thing which many men are pretty much conscious about is keeping their body in proper shape and style. You see, much like any woman, men also worry about their looks. And working out is one way of doing it that comes with quite a few other benefits as well.

But for men keeping their body in proper shape also means following a proper set of gym schedule and dedicated time to achieve the results that they expect from working out.

This is because of the fact that almost every man that loves working out constantly faces a set of internal and external challenges. Challenges that can easily hinder the workout plans of even the most committed of guys.

External factors or challenges mean not having enough time due to other commitments and activities going on in life. For example, wife, children, family, friends, office work hours, etc. can all hamper any men’s workout plans.

Internal factors include those things that affect your body from the inside. For example, the quality and quantity of food you eat, sleep you have, etc. will play an important role towards achieving your workout plans.

So to make the most of your workout plans, a perfectly customized or tailor made workout plan that takes into notice all the internal and external factors affecting you, is needed.

For this reason, gym workout routines for men can be divided between three individual levels. This way, they become more specific and help maximize your efforts as they follow a proper transitionary phase.

These three levels of workout routines are roughly known as beginner, intermediate and advanced workout routines. Your transition from one level to another depends on how much and how well you maximize strength gains and muscle mass during each workout routine.

The best and completely defined workout routines for men

In this article we will discuss all of the three workout routines for men who regularly exercise in a gym.

To accommodate the busy schedule you have, each routine only needs to be practiced for a certain number of days in a week but without any gaps.

As you progress further, the number of days per week will also increase to keep up with the hard work that you have put yourself through.

So let’s begin.

Level 1: Workout routine for beginners

Level 1: Workout routine for beginners

The first few days of your workout sessions will be quite stressful and painstaking. This is because you do not have the habit of stretching your muscles or lifting weights, etc.

But this will definitely become easier with each passing day.

To avoid any injuries or adverse effects from your newly started workout sessions, pay close attention to the instructions provided by your trainer.

Never ignore to keep your instructor in the loop for any bodily changes you might be experiencing like tightening of muscles, swollen skin, etc.

The workout routine for beginners described in this article suggests attending your gym for 3 days in a row per week. And make sure that it is the same three days of every week that you go to the gym.

This means not having a gap of more than four days in between any two weeks.

And based on this 3 day per week workout routine, the time any average beginner should take before moving on towards the next level can be somewhere around six months.

But a good thing about being a beginner is that your motivation and energy levels should be high. Therefore, a bit of more commitment to achieve more during each workout day could definitely help in reducing this time.

Gym equipment level

Always prefer joining a fully equipped gym. This is because until you reach the advanced level, it is highly recommended not to change your instructors or the practice field for as long as possible.

As a beginner you will take time to adjust to the new environment of the gym and syncing with your trainers and other users of the facility.

Therefore for a smooth learning experience, before joining any gym facility make sure to do a thorough research about it.

Resting intervals

Resting breaks for accessories and movements should remain between one to three minutes.

However, depending on your performance your instructor might advise with something different and more appropriate in your case.

Day One:

Your first day of the weekly session will include a full body workout i.e. triceps, shoulders, calves, abs, legs, chest and back areas of your body.

  • Triceps: cable rope tricep pushdowns with 4 sets of 6-8 reps
  • Shoulders: seated dumbbell shoulder press with 4 sets of 8-10 reps
  • Calves: seated calve raises with 3 sets of 8-10 reps
  • Abs: planks with 4 sets of 20-30 seconds holds
  • Legs: barbell back squats with 6 sets of 6 reps
  • Chest: flat barbell bench press with 4 set of 4 reps
  • Back: seated cable rows with 5 sets of 4-6 reps

Day Two:

Your second day of the weekly session will also comprise of a full body workout but with the inclusion of hamstrings.

  • Calves: standing calf raises with 4 sets of 8-10 reps
  • Shoulders: reverse machine fly with 4 sets of 10-12 reps
  • Back and hamstrings combined: barbell or trap bar deadlifts with 4 sets of 4 reps
  • Chest: barbell or dumbbell incline press with 5 sets of 8-10 reps
  • Biceps: barbell or dumbbell bicep curls with 4 sets of 6-8 reps
  • Back: lat pulldowns or pullups with 5 sets of 4-6 reps

Day Three:

The last and the third of your weekly session will also include a full body workout plan.

  • Calves: seated calf raises with 4 sets of 8-10 reps
  • Triceps: machine or dumbbell tricep extensions with 4 sets of 10-12 reps
  • Chest: dumbbell or machine chest fly with 4 sets of 8-10 reps
  • Legs: leg press with 6 sets of 6 reps
  • Abs: decline crunches with 4 sets of 8-10 reps
  • Back: T bar rows with 4 sets of 4-6 reps
  • Shoulders: single arm dumbbell shoulder press with 4 sets of 8-10 reps

Level 2: Workout routine for intermediate level

Level 2: Workout routine for intermediate level

When you start to show signs of having accomplished the key objectives of level one, your instructor might upgrade you to the second level i.e. the intermediate workout routine.

But remember that it would take at least 6 months to several months before your instructor feels confident enough to take this decision.

As for your part, run a self-analysis before you accept this decision of your gym trainer. Be honest with yourself in this regard.

If you feel that you still lack in some places, it is better to fill such gaps first before stepping forward to the next level.

However if everything has been working out as per the plans, there is no reason to delay from making the switch.

A level upgrade will mean spending more time in the gym. Therefore, now instead of three days you will have four workout days per week.

Again, make sure to maintain the pace in following your level two routine as well. This means not taking more than 3 days of gap between any two consecutive weeks.

Gym equipment level

As explained in the same section of level one above, we expect that you are continuing with the same gym from where you started. However, due to any reasons beyond your control you couldn’t continue at the first gym, join the second gym without any delay.

And as we advised earlier on how to select the right gym, follow the same criteria again. Look for a gym that is fully equipped with all the necessary and latest workout machines and accessories.

Resting intervals

Our advice again is not to take resting breaks for accessories and movements of more than one to three minutes.

However, depending on your performance your instructor might advise a variation which suits you more.

Day One:

Your first day of the weekly session will include exercises for the upper parts of your body.

  • Chest and Triceps combined: dips with 4 sets of 6-8 reps
  • Shoulders: seated dumbbell press with 4 sets of 6-8 reps
  • Calves: seated calve raises with 3 sets of 8-10 reps
  • Biceps: inclined dumbbell curls with 4 sets of 8-10 reps
  • Back: bent over barbell rows with 4 sets of 8-10 reps

Day Two:

The second day of your weekly session belongs to your lower body parts.

  • Calves: calf press on leg press with 5 sets of 10-12 reps
  • Abs: decline crunches with 5 sets of 10-12 reps
  • Quadriceps: barbell or dumbbell walking lunges with 4 sets of 8-10 reps
  • Legs: leg press with 4 sets of 6-8 reps

Day Three:

After taking a gap of one day to work out on your lower body parts, day three is again reserved for the upper body parts.

  • Calves: seated calf raises with 4 sets of 8-10 reps
  • Traps: dumbbell shrugs with 4 sets of 8-10 reps
  • Chest: inclined dumbbell bench press with 4 sets of 8-10 reps
  • Triceps: seated overhead tricep extensions with 4 sets of 8-10 reps
  • Shoulders: overhead press with 5 sets of 8-10 reps
  • Back: single arm cable rows with 4 sets of 8-10 reps
  • Shoulders: cable lateral raises with 4 sets of 8-10 reps

Day Four:

On your fourth and the last day of the week, you again do lower body exercises.

  • Glutes: barbell hip thrusts with 3 sets of 5 reps
  • Hamstrings: dumbbell deadlift with 4 sets of 8-10 reps
  • Calves: seated calf raises with 3 sets of 10-12 reps
  • Back and hamstrings combined: barbell deadlifts with 3 sets of 5 reps
  • Abs: leg raises on chair with 5 sets of 10-12 reps

Level 3: Workout routine for advanced level

Level 3: Workout routine for advanced level

Congratulations.

Your consistency and commitment towards firmly following the earlier gym routines for a period of 2 to 3 years are finally nearing the day you have been waiting for.

This means that you will soon be practicing the advanced level workout routine.

A level upgrade in this case will mean spending a whole lot more time in the gym. Therefore, now instead of four days you will have six workout sessions per week.

This reduces your resting between two following weeks to one day only.

Gym equipment level

Same as mentioned in the earlier levels.

Resting intervals

Same as advised in the earlier levels.

Day One:

This will include:

  • Biceps: standing cable curls with 5 sets of 8-10 reps
  • Back traps/deltoids: face pulls with 5 sets of 10-12 reps
  • Back: Seated cable rows with 4 sets of 8-10 reps
  • Back combined hamstrings: barbell deadlifts with 6 sets of 6 reps

Day Two:

This will include:

  • Chest: cable crossovers with 5 sets of 8-10 reps
  • Triceps combined with shoulders: tricep pushdowns with 5 sets of 8-10 reps
  • Chest: inclined dumbbell bench press with 4 sets of 8-10 reps
  • Shoulders: seated dumbbell press with 4 sets of 8-10 reps

Day Three:

This will comprise of:

  • Calves: seated calf raises with 4 sets of 8-10 reps
  • Traps: dumbbell shrugs with 5 sets of 10-12 reps
  • Triceps: seated overhead tricep extensions with 5 sets of 8-10 reps
  • Shoulders: overhead press with 3 sets of 8-10 reps
  • Back: single arm cable rows with 4 sets of 6-8 reps

Day Four:

This will comprise of:

  • Glutes: barbell hip thrusts with 3 sets of 5 reps
  • Hamstrings: glute ham raises with 4 sets of 8-10 reps
  • Calves: seated calf raises with 5 sets of 8-10 reps
  • Lower back: hyper extensions with 4 sets of 6-8 reps
  • Abs: hanging leg raises with 5 sets of 10-12 reps

Day Five:

This will constitute:

  • Triceps: overhead extensions with rope with 5 sets of 8-10 reps
  • Chest: machine fly with 5 sets of 8-10 reps
  • Shoulders: one arm cable lateral raises with 5 sets of 8-10 reps
  • Chest together with triceps: dips with 4 sets of 8-10 reps

Day Six:

This will constitute:

  • Legs: barbell front squats with 6 sets of 6 reps
  • Quadriceps: seated leg extensions with 4 sets of 8-10 reps
  • Hamstrings: glute ham raises with 4 sets of 8-10 reps
  • Abs: hanging leg raises with 5 sets of 10-12 reps

Bottom Line

The above exercises in each routine have been carefully noted with the most comprehensive approach of a customized workout routine.

But no matter how well versed the routine is, it requires you to be committed to it and also keep good nutrition habits along the way, to achieve the overall goal.

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