Do you need a good workout routine for men? It is a great time to start exercising and getting in shape. If you have been thinking about improving your body, you want to be in the best condition imaginable.
Maybe you would like to lose a few pounds or build your muscles. There are many great workout routines for men these days. It’s hard to find the right one sometimes.
There are many factors to think about when looking for the ultimate workout routine for men in 2021. Some of these factors are finding a workout that attracts you and is a routine that you know you can perform based on your body and abilities.
You do not want to start a routine that you cannot complete. Then you will be discouraged. There are some great workout routines for men. Start with the beginner if you are not sure you can complete the expert one.
The goal is to find a workout routine that works for you, and you can be successful in gaining muscle strength, losing the weight you want, and feeling good about yourself in general. With the ultimate workout routine for men in 2021, you can get in your best shape yet.
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Beginner Full Body Workout Routine for Men
This is a beginner workout routine that is designed to help beginners with their workout.
Day One: Chest, Back, Shoulders, Legs, Biceps, Triceps
- Chest: Barbell Bench Press- 4 sets of 8 reps
- Back: Lat-pulldowns- 4 sets of 10 reps
- Shoulders: Seated Dumbell Press– 4 sets of 10 reps
- Legs: Leg Extensions- 4 sets of 10 reps
- Biceps: Barbell Curls- 3 sets of 10 reps
- Triceps: Triceps Rope Pushdowns- 3 sets of 15 reps
Day Two: Legs, Triceps, Biceps, Chest, Back, Shoulder
- Legs: Leg Press Machine- 4 sets of 8 reps
- Triceps: Overhead Bar Extensions- 3 sets of 20 reps
- Biceps: Bar Curls- 4 sets of 10 reps
- Chest: Machine Chest Press- 4 sets of 10 reps
- Back: T-bar Row- 4 sets of 10 reps
- Shoulders: Lateral Raises- 3 sets of 20 reps
Day Three: Back, Chest, Legs, Triceps, Biceps
- Shoulders: EZ Bar Upright Rows- 3 sets of 10 reps
- Back: Pulldowns- 4 sets of 10 reps
- Chest: Cable Fly- 4 sets of 10 reps
- Legs: Lunges-3 sets of 10 reps per leg
- Triceps: Lying Dumbell Extension- 2 sets of 12 reps
- Biceps: Standing Barbell Curl- 2 sets of 8 reps
With any workout program, you will take some time to get the routine done. After you have been working and once you hit each muscle group, you will start seeing and feeling the results.
With weight training, you will see the results at a decent rate if you are doing the reps. Your muscle mass will increase with time and by doing a muscle-building workout.
With your new workout plan, your size and strength will improve as each of your muscles will be used. If you work out with this routine for 12 weeks, you will see tremendous results.
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Intermediate Workout Plan
When you pass the beginner routine, try out this workout plan. This workout plan is usually a four-day-a-week plan. This plan is for muscle growth. Between each exercise, you should rest for 2 minutes in between movements.
You can choose your high intensity for these exercises. If you want to try high power four-day-a-week, and you can achieve that, go ahead. However, your judgment and body will tell you if it’s right for you.
Day One: This day is for the upper body
- Chest: 4 sets of flat barbell bench press eight reps
- Back: 3 sets of bent over barbell rows five reps
- Shoulders: 3 sets of seated dumbbell press ten reps
- Triceps and chest: 3 sets of dips, stressful plan massive two eight reps
- Chest: 3 sets of dumbbell flye eight reps
- Biceps: 3 sets of incline dumbbell curls ten reps
You can also add the incline barbell bench press with four sets of 6 reps. After this, you are resting for 90 seconds. You lay on a bench that has been changed to have an incline angle.
Then, you lift the barbell to your shoulder height. You want your palms facing away from you when doing this exercise. Make sure you are breathing correctly too.
Also, you can add chin-ups to your routine as well. You simply grab the pull-up bar and pull yourself up until the head goes over the bar.
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Day Two: Lower Body
- Legs: 4 sets of barbell back squats six reps/ 3 sets of leg presses six reps
- Quads: 3 sets of seated leg extensions ten reps/ 3 sets of dumbbell lunges eight reps
- Dumbell lunges are performed by holding a dumbbell in each hand, then forward lunges.
- Calves: 4 sets of calf press eight reps
- Abs: 4 sets of crunches, 15 reps
What body parts to work on on what days?
Every workout routine is going to be different for each person. Finding the proper workout routine for men will make or break you.
You may want to work on your upper body, or you may want to lose about 10 pounds. Each routine would differ.
When you are working out, there are suggested days and areas to work on. The workout day split can help you focus on areas of your body that need more work.
Many personal trainers have their clients on specific workout days based on their needs. This is a suggested example of what body parts to work on on what days.
- Monday: Chest and triceps
- Tuesday: Back and Biceps
- Wednesday: Legs and Shoulders
- Thursday: Day Off
- Friday: Chest and Triceps
- Saturday: Back and Biceps
- Sunday: Legs and Shoulders
As a general rule of thumb, each of us needs rest. Your muscles will need about two days to recover. This is why you would not work on your legs three straight days of the week. Each one of our muscle groups should have up to 72 hours to rest and recover.
This way, your body does not get overexerted, your body will recover adequately, and you are less likely to hurt or strain your muscles.
You can improve your muscle size this way too. It is less stressful for your nervous system since you only work on one or two groups.
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How Often Should Men Workout?
If you plan to begin a workout routine for men but want to know about what days to work out, we have some facts that can help you with your workout plan. Training frequency plays a massive role in workout routines.
Knowing how frequently you are working out per week is necessary. You do not want to hurt yourself on the journey to get in shape and be a better you.
Let’s look at how often you should work out and train your muscles. If you are dead set on building your muscles quickly, you want to focus on the intensity of each workout. If you wish to high-frequency training, which makes your muscles very quickly, you will work out 4-6 times per week.
High frequency gets your muscles bigger faster. However, the downside to this is you can hurt yourself or strain your muscles from pushing them too much.
What to Avoid
Here is a suggestion to avoid muscle strains or injuries later down the road. We suggest you do three full-body workouts three times per week.
If you want to train every muscle every workout, then this is for you. You can try six exercises, three upper body and three lower body workouts three times per week.
Generally speaking, working out 3-6 times each week is what trainers suggest. This is a great way to build your muscles. A favorite of many men is the 4-day spilled workout. With four-day workout plans, you have options.
You can train your muscles on 2 of these days and the other two days, choose a body part to work on each week. You can add some cardio in there as well, and you will be all set.
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Getting in shape takes some time and hard work. Determining what you want to work on takes some work too. If you’re going to build up your muscles or lose weight, it will take dedication and hard work too.
Knowing what workout routine for men is best for you is the best way to meet your goals for your workout plan. You do not want to overtrain for-day-a-week for yourself and possibly strain your muscles.
Once your routine is balanced and you have a specific workout plan in place, you will reach your goals and be happy that you did.