(CTN NEWS) – Are you seeking to construct muscle, improve power, and enhance your health? Look no additional than this final exercise routine for males.
Whether or not you’re simply beginning or are a seasoned gym-goer, these workouts will problem your physique and assist you obtain your health targets.
Exercise Routine For Males
When constructing a robust, muscular physique, it’s vital to have a well-rounded exercise routine that targets all areas of the physique.
This contains higher and decrease physique workouts and a mixture of power coaching and cardio. This text will define a complete exercise routine that will help you construct power, definition, and endurance.
Day 1: Higher Physique
Day 1 of our exercise routine will give attention to the higher physique, together with the chest, shoulders, again, and arms.
Heat-Up
Earlier than starting your exercise, it’s vital to correctly heat up your muscle tissue to forestall harm. Start with 5-10 minutes of sunshine cardio, corresponding to jogging or biking, adopted by dynamic stretching workouts to loosen up your muscle tissue.
Train 1: Bench Press (3 units of 8-10 reps)
The bench press targets the chest, shoulders, and triceps. Start by mendacity on a bench along with your ft flat on the ground and your palms gripping the barbell barely wider than shoulder-width aside.
Decrease the bar to your chest, then push it again to the beginning place.
Train 2: Seated Shoulder Press (3 units of 8-10 reps)
The seated shoulder press targets the shoulders and triceps. Start by sitting on a bench with a barbell resting in your shoulders. Push the barbell above your head, then decrease it to your shoulders.
Train 3: Lat Pulldown (3 units of 8-10 reps)
The lat pulldown targets the again and biceps. Start by sitting at a lat pulldown machine along with your palms gripping the bar barely wider than shoulder-width aside.
Slowly increase the bar again to its beginning place after pulling it right down to your chest.
Train 4: Bicep Curls (3 units of 8-10 reps)
Bicep curls goal the biceps. Standing shoulder-width aside with a dumbbell in every hand, begin by standing along with your ft shoulder-width aside.
Curl the dumbbells as much as your shoulders, then slowly launch them again right down to your sides.
Train 5: Tricep Dips (3 units of 8-10 reps)
Tricep dips goal the triceps. Start by sitting on the sting of a bench along with your palms gripping the sting behind you. Decrease your physique in the direction of the ground, then push it again to the beginning place.
Day 2: Decrease Physique
Day 2 of our exercise routine will give attention to the decrease physique, together with the legs and glutes.
Heat-Up
Earlier than starting your exercise, heat up your muscle tissue with 5-10 minutes of sunshine cardio, adopted by some dynamic stretching workouts.
Train 1: Squats (3 units of 8-10 reps)
Squats are a basic lower-body train that targets the legs and glutes. Start by standing along with your ft shoulder-width aside and a barbell resting in your shoulders.
Decrease your physique as if sitting in a chair, then push again as much as the beginning place.
Train 2: Lunges (3 units of 8-10 reps)
Lunges goal the legs and glutes. Standing shoulder-width aside with a dumbbell in every hand, begin by standing along with your ft shoulder-width aside.
Step ahead with one leg, decrease your physique down, then push again as much as the beginning place. Repeat with the opposite leg.
