Did you just get a gym membership but not sure what to do there? Don’t be afraid of looking lost or confused, as we have all been there at one point of our gym lives. You won’t have worry about that, as we have you covered with a set work out routine for men, which covers all of your muscles. It’s important that you concentrate on specific muscle groups in a given day. It’s the most efficient way of lifting, letting you work out muscle groups as often as possible while properly resting them. Trying to do squats, bench press and curls all in one day is going to make your entire body sore, and then you won’t be able to work them out again in a while.
Workout Tips and Suggestions
Since this workout routine is geared for beginners, it’s important that we provide you with some pointers in order to give you the best workout possible without getting injured. Trying to do too much weight or using the incorrect form can easily result in a pulled muscle or something worse. Keep these tips in mind during your workouts.
Stretch – The first and last thing you should be doing is spending at least 10 minutes stretching your muscles. This helps prevent cramps and injuries, while allowing your muscles to grow properly after a workout.
Don’t over-do it – It may not look as cool to other people if you are seen lifting a small amount of weight, but lifting beyond your limit can result in an injury. If you aren’t sure how much weight to add, start off lifting only the bar. This way you can practice your form and then slowly add weight as needed.
Hydrate – Drink water or any sports drink (like Gatorade) occasionally between your sets. Take small sips so you stay hydrated, but don’t drink too much at once or you may get a stomach cramp.
Find a workout partner – Exercising with a friend instead of alone can be beneficial in many ways. It’s easier to stay motivated when you have someone else there next to you, plus you have someone to spot you so you can get a full workout.
Rest – Take at least a 1 minute break between each set to give your body a chance to rest. It’s not a race, so take your time. If someone is rushing you to finish your sets at a particular machine, have them take turns with you while you rest.
Breathe – It’s very important that you breathe correctly during each motion. The general rule is to exhale when engaging your muscle (pull or push), and to inhale when releasing. For example, when you are bench pressing, you want to breathe out when you are pushing the weight up away from you, and then breathe back in when dropping it. This allows you to get the full force of your strength.
WORK OUT ROUTINE
To give your body adequate rest, don’t do any of these routines on back-to-back days. For example, if you do legs and abs on Monday, don’t do back and biceps until at least Wednesday. As your muscles gets used to weight lifting, you will be sore less often and you can start working out on a daily basis.
After you perform one set, try adding a little bit of weight for the next set, and so on. However, if you decide on your first set that you added too much weight, then go ahead and take some off. The most important thing is that you are pushing yourself to the max, but not to the point where you can’t even do a rep.
Day 1: Chest, Shoulders and Triceps
Bench Press – Start off your workout by doing the flat bench press. This works out multiple muscles so you want to do this in the beginning while your body is still fresh. Make sure you don’t bounce the bar off your chest when coming back up, and don’t lock your elbows when extending it. Try to have a spotter with you in case you need it. Do 3-5 sets.
Military Press – Use the military machine press machine if your gym so you aren’t using a free weight. When going down in motion, go low enough so your elbows are bent at a 90 degree angle. Then push back up, but not to the point where your elbows are locking. This is a difficult exercise for beginners, so don’t be surprised if you can’t lift that much weight initially. Do 3-5 sets.
Dumbbell Flyes – This chest exercise is performed on a flat bench with dumbbells. Lay on the bench with the dumbbells resting on your chest. Lower your arms out at both sides with your elbows slightly bent, and then raise your arms over your chest. Do 2 sets
Dips – You may have trouble with this exercise since it requires you to lift your own weight and your chest, shoulders and triceps. Use the dip machine with the assist chair if your gym as one. Keep your elbows at your side, lower your body until your triceps are parallel to the floor, and then push back up. Do as many as possible until you can’t lift up any longer. Do 3 sets
Tricep Pushdown – Face the pulley machine and use either the rope or handle bar for this exercise. Make sure it is about shoulder level height. Keep the bar close to your chest and your arms in inside, then push down on the bar until it touches your thighs. Aim for 10-15 reps per a set. Do 2 sets
Day 2: Legs and Abs
Squats – Again, since squats works out the quads, calves, glutes, and hamstrings, it is ideal to start off with this exercise. Using a squat rack or machine, place the barbell on your neck and behind your shoulders. Keep your fee shoulder width apart and toes slightly outward. Bend down with your knees slowly, until your thighs are parallel to the floor. Lift back up to your normal position, and repeat. As you become more advanced with squats, you can eventually go lower to where your butt touches the floor. Do 3-5 sets.
Deadlifts – Similarly to squats, deadlifts engages a lot of your lower body, including your back. Therefore it’s important this exercise is done correctly to avoid any injuries. With legs shoulder length apart, place your hands on the barbell with a reverse grip. Keep your legs straight and your spine parallel to the ground and lift the barbell. Slowly bring the bar down by lowering your back and keeping your legs straight. Then lift back up as instructed before. Do 3-5 sets
Calf Press – On the leg press machine, keep your feet shoulder width apart. Push up with your legs as high as possible, focusing on flexing your calves. Hold the position for a long second and then go back down to your starting position. Do 2-3 sets
Chair Leg Raise- Stand on the chair and grip the handles with your legs hanging. Bend your knees up towards your hips, and focus on contracting your abs. Do as many as you can until failure. Do 3 sets.
Bicycle Kicks – Sit down on the floor and put your hands on your head. Bring your knees in to your chest and lift your shoulders off of the floor, rotating your legs like you are riding a bicycle. Do this for at least 30 seconds. Do 2 sets.
Day 3: Back and Biceps
Pull-ups – You may struggle to do these at first, but keep trying and you should see an improvement over time. If your gym as an assist chair for pull-ups, use it. With an overhand grip at about shoulder width apart, pull up your body until your chin is about the same level with the bar. Then go back down almost all the way, but don’t lock your arms. Perform as many as possible. Do 3 sets.
Seated Cable Row – For this back exercise, use the v-bar and the rowing machine. Grip it so your palms are facing forward. Stick your chest out while pulling the cable bar in, and then slowly bring the cable back to its original position. Do 3 sets.
Barbell Curls – Bulk up your biceps by doing these. Hold the barbell with a shoulder-width grip, and stand straight up. Curl the bar while engaging your biceps. Bring the bar back down slowly about three-quarters of the way. The rest of your body should be stationary throughout the whole motion. Do 3-5 sets.
Lat Pulldown – Using the lat pulldown machine grip the bar arms fully extended. Curve your back so your chest is protruding out. Pull down on the bar all the way, and then let the bar slowly go back up. Keep your head up when pulling down to give yourself a better range of motion. Do 2 sets.
Make sure to keep rotating between these days and keep up the cardio in between. You’ll be showing others how to keep up their own workout routines in no time!