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Exercises for men


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Full body workout routine for men

Day 1: Chest & Back

  • Barbell Bench Press – work up to a 5 rep max for the day
    • Set 1 at 50% – 1 set of 5 reps
    • Set 2 at 60% – 1 set of 5 reps
    • Set 3 at 70% – 1 set of 5 reps
    • Set 4 at 80% – 1 set of 5 reps
    • Set 5 at 90% – 1 set of 5 reps
    • Set 6 at 100% – 1 set of 5 reps
  • Incline Dumbbell Press – 3 sets of 6-8 reps
  • Dips – 3 sets of 6-10 reps
  • Pullups – 3 sets of 5-8 reps
  • Pendlay Rows – 3 sets of 6-10 reps

Day 2: Legs

  • Squats: work up to a 5 rep max for the day
    • Set 1 at 50% – 1 set of 5 reps
    • Set 2 at 60% – 1 set of 5 reps
    • Set 3 at 70% – 1 set of 5 reps
    • Set 4 at 80% – 1 set of 5 reps
    • Set 5 at 90% – 1 set of 5 reps
    • Set 6 at 100% – 1 set of 5 reps
  • Leg Press - 3 sets of 6-10 reps
  • Stiff-Legged Deadlift – 5 sets of 5 reps
  • Hamstring Curls – 3 sets of 6-8 repss
  • Calf-Raise – 5 sets of 10 reps
  • Pulldowns – 3 sets of 6-10 reps

Day 3: Arms & Shoulders

  • Military Press or Dumbbell Press – 3 sets of 6-8
  • Lateral Raises – 5 sets of 10 reps
  • Barbell Curls – 5 sets of 6-10 reps
  • Dumbbell Curls – 3 sets of 6-10 reps

Day 4: Rest

It’s your rest day. Rest your muscle to prepare for the next round of training.

Day 5: Chest, Shoulders, & Triceps

  • Flat Dumbbell Press – 5 sets of 20-6 (Pyramiding) reps
  • Incline Dumbbell Press – 3 sets of 6-10 reps
  • Hammer Strength Press – 3 sets of 10 reps
  • Cable Flys – 3 sets of 12-15 reps
  • Lateral Raises – 5 sets of 15-20 reps
  • Reverse-Grip Pull-Downs – 5 sets of 15-20 reps

Day 6: Back & Biceps

  • Barbell Rows – 5 sets of 20-8 (Pyramiding) reps
  • Barbell Shrugs – 3 sets of 15-20 reps
  • Rack Deadlifts – 3 sets of 10-12 reps
  • Pullups – 3 sets of 6-10 reps
  • Pulldowns – 3 sets of 6-10 reps

Day 7: legs

  • Front Squats – 5 sets of 20-8 (Pyramiding) reps
  • Leg Extensions – 5 sets of 10 reps
  • Hamstring Curls – 5 sets of 6-10 reps
  • Seated Calf Raise – 5 sets of 6-10 reps
  • Standing Calf Raise – 3 sets of 8-12 reps

Full body workout routine for women

Workout A

  1. Leg press

  2. 1 set, 10 reps (rest 60 seconds)

  3. Barbell Bench Press - Medium Grip

  4. 1 set, 10 reps (rest 60 seconds)

  5. Seated Cable Rows

  6. 2 set, 10 reps (rest 60 seconds)

  7. Wide-Grip Lat Pulldown

  8. 2 set, 10 reps (rest 60 seconds)

  9. Barbell Shoulder Press

  10. 2 set, 10 reps (rest 60 seconds)

  11. Standing Calf Raises

  12. 2 set, 10 reps (rest 60 seconds)

  13. Ab Crunch Machine

  14. 2 set, 10 reps (rest 60 seconds)

Workout B

  1. Leg Extensions

  2. 2 set, 15 reps (rest 60 seconds)

  3. Seated Leg Curl

  4. 2 set, 15 reps (rest 60 seconds)

  5. Seated Cable Rows

  6. 2 set, 15 reps (rest 60 seconds)

  7. Wide-Grip Lat Pulldown

  8. 2 set, 15 reps (rest 60 seconds)

  9. Pullups

  10. 2 set, 15 reps (rest 45 seconds)

  11. Dumbbell Bicep Curl

  12. 2 set, 15 reps (rest 45 seconds)

  13. Triceps Pushdown

  14. 2 set, 15 reps (rest 45 seconds)

Workout C

  1. Leg Press

  2. 2 set, 15 reps (rest 60 seconds)

  3. Barbell Bench Press - Medium Grip

  4. 2 set, 15 reps (rest 60 seconds)

  5. Seated Cable Rows

  6. 2 set, 15 reps (rest 60 seconds)

  7. Wide-Grip Lat Pulldown

  8. 2 set, 15 reps (rest 60 seconds)

  9. Barbell Shoulder Press

  10. 2 set, 15 reps (rest 45 seconds)

  11. Decline Crunch

  12. 2 set, 15 reps (rest 45 seconds)


TIP

Let’s look at how you can get the most from your training.
A sample warmup routine could consist of the following exercises and movements:

  1.     1 minute of knee lifts
  2.     1 minute of heel digs
  3.     2 sets of 10 shoulder rolls per arm
  4.     10 knee bends
  5.     20 head rotations
  6.     10 hip rotations