Close Grip Bench Press – target 4 sets of 10, 10, 8, 6 reps.Cable Crossovers – target 3 sets of 10 reps.Dumbbell Flys – target 3 sets of 10 reps.Barbell Bench Press – target 3 sets of 10, 10, 8 reps.Seated Calf Raise – target 5 sets of 15 (of light) reps.Standing Calf Raise – target 5 sets of 10,8,8,8,6 (of heavy)reps.Leg Extension – target 3 sets of 15 reps.45 Degree Leg Press – target 3 sets of 12 reps.Dumbbell Lunge – target 3 sets of 8 on each leg.Squat – target 4 sets of 10,10,8,8 reps.Incline Dumbbell Curl – target 3 sets of 10 reps.Preacher Curl – target 3 sets of 10 reps.Standing Barbell Curl – target 3 sets of 8 to 10 reps.Upright Row – target 3 sets of 8 to 10 reps.Machine Reverse Fly – target 3 sets of 10 reps.Straight Arm Lat Pull Down – target 3 sets of 10 reps.Lat Pull Down – target 3 sets of 10 reps.Wide Grip Pull Up – target 3 sets of MAX reps.Dumbbell Lateral Raise – target 4 sets of 15, 12, 8, 8 (by adding weight) reps.Barbell Front Raise – target 4 sets of 12 reps.⌄ Scroll down to continue reading article ⌄ If you are already hitting the gym for some time and are well-acquainted with various workout programs for men, then you should follow this intermediate workout routine. If you plan to follow the fitness regimen at home then try Lifehack’s Busy Yet Fit Workout Course that can easily help you to reach your fitness goal! Biceps workout – Hammer Curls – target 3 sets of 12 reps.Triceps workout – Skullcrushers – target 3 sets of 15 reps.Legs workout – Lunges – target 3 sets of 10 reps per leg.Chest workout – Cable Fly – target 4 sets of 10 reps.Back workout – Close-Grip Pulldowns – target 4 sets of 12 reps.Shoulders workout – EZ Bar Upright Rows – target 3 sets of 15 reps.Shoulders workout – Lateral Raises – target 3 sets of 20 repsĭay 3: Shoulders, Back, Chest, Legs, Triceps, Biceps.

Back workout – T-Bar Row – target 4 sets of 10 reps.Chest workout – Machine Chest Press – target 4 sets of 10 reps.Biceps workout – EZ Bar Curls – target 4 sets of 10 reps.Triceps workout – Overhead Bar Extensions – target 3 sets of 20 reps.Legs workout – Leg Press Machine – target 4 sets of 8 reps.Triceps workout – Triceps Rope Pushdowns – target 3 sets of 15 repsĭay 2: Legs, Triceps, Biceps, Chest, Back, Shoulder Gym Routine for Men.Biceps workout – Barbell Bicep Curls – target 3 sets of 10 reps.Legs workout – Leg Extensions – target 4 sets of 10 reps.Shoulders workout – Seated Dumbbell Press – target 4 sets of 10 reps.Back workout – Lat-pulldowns – target 4 sets of 10 reps.Chest workout – Barbell Bench Press – target 4 sets of 8 reps.⌄ Scroll down to continue reading article ⌄ Day 1: Chest, Back, Shoulders, Legs, Biceps, Triceps Gym Workout Plan This leaves us with a painful question, how would one determine with which routine to select? Here is how you can select from a beginner routine, an advanced routine, or an intermediate routine. On the other hand, following a workout plan that is less effective than regular gym goes would show no results. One must not put too much load if following a gym routine for the first time. Based on this you will have to choose a fitness plan that works best for your body and start exercising right. You might be someone who is already hitting the gym several times a week or it might be your first time. The workout routine for men may be standardized to a certain limit, however, minor tweaks as per your physiology are crucial.

But it’s important to note that the body structure of every person is not the same. The internet is filled with a number of workout plans for men. Whether you plan to shed the extra weight gained during the work-from-home era, or the purpose is to tone your body, it is important that you begin in a planned manner. Your gym workout routine must be set in sync with your purpose.

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