Workout routine for men:

workout

Work out details:-

The main goal- Build muscle

Work out type- Normal

Training level- Intermediate

Duration- 8 Weeks

Time per work out- 1hour to 1:30min

Supplements recommended- Protein powder, creatine, fish oil (optional)

Workout day- 1 (Monday)

Chest exercise:-

Exercises Sets
1.       Incline dumbbell press (3 sets of 12 reps)
2.       Pec deck (butterfly) (3 sets of 12 reps)
3.       Chest press (3 sets of 12 reps)
4.       Pullover (3 sets of 12 reps)
5.       Dips (3 sets of 12 reps)
6.       Cable crossover (3 sets of 12 reps)

Workout day- 2 (Tuesday)

Back exercise:-

Exercises Sets
1.       Wide grip pull-ups (3 sets  of 10 reps)
2.       Lat pull-down (3 sets  of 10 reps)
3.       Reverse grip lat pull-down (3 sets  of 10 reps)
4.       Seated cable row (3 sets  of 10 reps)
5.       Single arm dumbbell row (3 sets  of 10 reps)
6.       Barbell deadlift (3 sets  of 10 reps)

Workout day-3 (Wednesday)

Shoulder exercise:-

Exercises Sets
1.       Alternate dumbbell front raise (3 sets  of 10 reps)
2.       Arnold dumbbell press (3 sets  of 10 reps)
3.       Barbell press (3 sets  of 10 reps)
4.       Dumbbell side raises (3 sets  of 10 reps)
5.       Face pull rope (3 sets  of 10 reps)
6.       Barbell shrugs (3 sets  of 10 reps)

Workout day- 4 (Thursday)

Bicep and triceps exercise:

Exercises Sets
1.       Standing barbell curl with triceps pushdown (3 sets  of 10 reps)
2.       Standing dumbbell curl with close grip bench press (3 sets  of 10 reps)
3.       Incline dumbbell curl with triceps kickback (3 sets  of 10 reps)
4.       Preacher curl with bench dips (3 sets  of 10 reps)
5.       Concentration curl with triceps pushdown with rope (3 sets  of 10 reps)
6.       Hammer curl with diamond push up (3 sets  of 10 reps)

Workout day- 5 (Friday)

Legs exercise:-

Exercises Sets
1.       Squats (3 sets  of 10 reps)
2.       Leg press (3 sets  of 10 reps)
3.       Lunges (3 sets  of 10 reps)
4.       Leg extension (3 sets  of 10 reps)
5.       Reverse leg curl (3 sets  of 10 reps)
6.       Deadlift (3 sets  of 10 reps)
7.       Barbell calf (3 sets  of 10 reps)

Workout day- 6 (Saturday)

Abs exercise:-

Exercises Sets
1.       Arms high partial sit up (3 sets  of 15 reps)
2.       Leg Raise (3 sets  of 15 reps)
3.       Plank (3 sets  of 15 reps)
4.       Knee Raise (3 sets  of 15 reps)
5.       Reverse crunches (3 sets  of 15 reps)
6.       Scissors (3 sets  of 15 reps)

 

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