Not sure which approach to fitness you should take? Start here. This article on the best workout routines for men outlines the many different exercise routines out there today!
The whole world of fitness can be overwhelming. Searching the web for some great tips and even full workout plans can be daunting and confusing. How do you know which route to go? How do you know which is best for you? Should you jump in feet first or ease into a simple gym routine? In this article we’ll outline ten of the best workout routines for men that are fairly popular and easy to follow. They have been known to be great for both beginners as well as mid-level experts and should help you in the process of planning the perfect workout routine for yourself.
Split Workout
A split workout is just as it sounds. Rather than performing the same routine day in and day out, a split workout covers a few key muscles each day of the routine. For example; you could do biceps, chest, and back on Monday. Legs, core, and triceps on Tuesday. And so on. The goal of a split workout is to confuse muscles and prevent a plateau affect as well as give parts of your body ample time to rest while others are hard at work. The next few workout routines listed in the article will focus on key areas of the body so you could use those to assemble your own split workout plan.
Arms
Some guys are completely satisfied with their body aside from one area. For example; their arms. The key to great arms is targeting or emphasizing on particular arm muscles one at a time. When performing arm exercises always make sure to stretch first to prevent muscle cramping or tearing. After you’ve stretched those arms and shoulders, try some of these key arm workouts.
a) Triceps Pull Down
Grab hold of the pull down bar and firmly place your hands near the middle, almost touching. Stand straight with your back tight and feet shoulder width apart. The bar should rest at just below your chin. Proceed to pull down as far as you can go and then ease back up. Repeat for 2 sets of 10 reps.
b) Lateral Pull Downs
Much like the triceps pull downs, this great move focuses on the lateral muscles, aka the tops of your shoulders. Stand with your feet shoulder with apart, back straight and tight, and grab a hold of the lateral bar in front of you. Place your hands shoulder width apart on the bar and proceed to pull down. Ease back up and then repeat for 2 sets of 10 reps.
c) Dumbbell Curls
Grab a dumbbell in each hand and stand straight, feet shoulder width apart. Let your arms fall flat against your side with your wrists facing out. Keeping your elbows in place, proceed to curl the dumbbell up towards your body and then ease back down again. You can do one arm at a time, alternating between the tow, or step it up by doing two arms at once. Repeat for 2 sets of 10 reps.
Legs
It’s so easy to neglect your legs during a workout day. Commonly, leg day is often skipped or barely worked in to most gym routines because we’re naturally inclined to do exercises that involves our hands; lifting, pushing, etc. But leg day, or leg exercises, are a vital cog in the fitness wheel. Don’t skip it. To get you motivated, here are some great leg exercises that target the best areas of the limb.
a) Leg Curls
Head over to the machine and situate yourself in the seat. Secure your legs behind the leg pad and proceed to move them up in a curling motion. Ease back down and repeat for 2 sets of 8 reps. Remember to keep your back straight and flat against the back rest.
b) Leg Press
Place your body on the inclined bench with your feet pointed upwards and resting flat against the weight. Starting with your knees bent, proceed to push up and extend your legs straight. Hold for a moment before releasing and easing back down. Repeat for 2 sets of 8 reps.
c) Leg Extensions
Have a seat on the machine and secure your ankles behind the padded bars. With your back firmly up against the rest, begin to extend your legs up and out. Ease back down and then repeat for 2 sets of 10 reps.
Chest
Almost any upper body workout move involves working the chest muscles in some way or another, making them dual purpose. But emphasizing on chest workouts specific can have tons of benefits and produces optimal results. You just have to know which ones work best and a great for building strong chest muscles.
a) Push Ups
Lay on the floor and keep your body as straight as you can. Your back should be tight waist not bent. Place your hands shoulder width apart on the floor and proceed to push up, straightening your arms out. Ease back down and repeat for 2 sets of 10 reps.
b) Barbell Press
Lay with your back flat on the bench and place your feet firmly on the floor, knees bent. Grasp the barbell with both hands and proceed to push up. Bring the bar down to your chest and the extend back up again. Repeat for 2 sets of 8 reps.
c) Dumbbell Lifts
Stand straight with your feet shoulder width apart. Grab a dumbbell in each hand and hold them both to your chest, elbows up and pointed outwards to the side. Push the barbells straight out in front of your body and then up above your head. Ease back down and back towards your body. Repeat for 2 sets of 8 reps.
Back
Out of sight, out of mind. The back area of the body can be one of the hardest group of muscles to target or emphasize on. Luckily, a lot of the upper body exercises already work the back muscles just by association. But here are some great key back exercise moves that can help you get at those pesky muscles.
a) Rowing/Single Arm Bent Over
Stand with your waist bent until your body forms an L-shape. Grab a dumbbell in one hand while securing the other behind your back. Proceed to curl the dumbbell into your body and then back down again. Repeat for 2 sets of 8 reps.
b) Seated Cable Rowing
cable rowing is a great upper body exercise. But it’s also good for targeting back muscles. Have a seat and grab hold of the cable handles. Start with your legs straight and your arms outstretched. Begin to pull the handles in towards your chest in a rowing motion. Repeat this for 2 sets of 10 reps.
c) Backward Lateral Pull Downs
Stand with the lateral pull down bar at your back. Feet shoulder width apart, grab the bar and place behind but hanging above so you have to reach up for it. Proceed to pull the bar down to touch your shoulders and then ease back up again. Repeat for 2 sets of 10 reps.
Abs
Your abs, or core, area is one of the most important parts of the body to include in any workout routines for men. Your core consists of muscles that require strengthening in order to support you back and body. But performing ab exercises incorrectly can lead to major back pain so listen up.
When performing any ab techniques, always make sure that your back is straight, your shoulders are tight, and your core is engaged. Engaging your core simply means to flex and tighten those muscles so they work while you’re exercising and your back isn’t compensating for it. Now, some great abdominal exercises.
a)
Ab Crushers
If you’re at the gym, head over to the machine and situate yourself in the seat. Secure your arms and legs in the pads and proceed to curl your torso into a crunching position. Release and then repeat for 2 sets of 10 reps. If you’re a home workout guy, then this move can be done from the edge of any bench or chair using dumbbell weights.
b) Inclined Sit Ups
Lay down with your feet elevated above your head. Either cross your arms over your chest or lock your hands behind your neck/shoulders. Engaging your core muscles, proceed to lift your body up into a sit up position. Hold for a moment and then release back down. Repeat for 2 sets of 8 reps.
c) Planking
Planking is a great tool in any workout routine. It originally stemmed from Yoga but you can find it mixed into many workout plans with a few variations. A basic plank move consists of laying face first to the floor. Support your body on the tips of your toes and your fore arms flat against the floor. Keeping your back straight and core engaged, hold the position for as long as you can. Stop to rest for 2 minutes and then repeat as many times as you can.
Cardio
If you’re more interested in burning calories and shedding pounds that actually building muscle, then a great cardio routine is just the thing for you. Cardio consists of high exertion exercises that get the whole body moving and the heart pumping. You could choose from a list of exercises such as running, jogging, speed walking, swimming, aerobics, and just about any sport. In a gym environment, this includes handy machines like the treadmill, elliptical, stepper, bike, and dance classes. Try choosing three key exercises from the list and perform them in either an indoor or outdoor environment on a daily basis. Start out with sessions of 20 minutes per exercise, resting in between for 2-4 minutes.
CrossFit
CrossFit is more than just a single exercise or workout routine. It’s a lifestyle. If you’re looking for a challenge and to incorporate fitness into your daily life, then CrossFit might just be for you. It consists of intense endurance testing challenges like rock climbing, rope climbing, tire tipping, heavy weights, obstacle courses, and marathons. The CrossFit community is very active and extremely supportive. There’s always events and challenges available to participate in. CrossFit also has their own chain of specific gyms that house the proper equipment to be able to do their routines. And for those of you who are not fortunate enough to live near a location, CrossFit has a great website that features all of their courses, updates, live feeds, and something they call WOD (Workout of the Day). Log on and check out the WOD everyday to keep up with the CrossFit routines. Set your own pace and do it from the comfort of your own home.
Wherever you may be on the road to better health and fitness, this overview of workout routines for men should definitely help you out. It’s details the key areas to focus on and gives a few really great options to mold into a workout plan that’s right for you. Sit down, assess your goals and your body’s limitations. Set a timeframe for which you can dedicate to a new fitness routine and just dive in. There’s no better time than now,
Tips:
*Stay hydrated before, during, and after any workout.
*The key to any gym or workout routine showing successful results is a healthy, balanced diet.
*If you experience major pain in your joints or muscles, consult your doctor immediately.
