When you reach your ideal physique, a proper strength training program is essential.
Whether you want to transform your body or elevate your workout to a climax, it is important to include training levels (in the form of reps, sets, and weights) to stimulate new muscle growth as you progress.
Generally, most beginners lift less than a year, intermediaries at least 1 year, and advanced practitioners at least 2 years. Remember not to try advanced exercises unless you have the appropriate strength training experience.
This article reviews several high-quality fitness routines for men of all experience levels.
Home training routine
Whether you are an experienced professional or new to strength training, working out at home is a great option when you can’t go to the gym or need a change in pace.
The home exercises below require a certain amount of equipment. In addition, some movements can be substituted for bodyweight exercises in which you use your own body weight as a counter.
These exercises can be operated on a rotating basis as a one-week beginner trainer or to provide advanced trainers with several sessions per week.
If your goal is weight loss, you can include a form of cardio such as running between cycles or cycling.
Equipment needed: Flat weight bench, adjustable dumbbells suitable based on your experience
If you are just starting out, you may want to seek expert advice at a specialty store to choose the right equipment, but if you know what you are looking for, you can also buy adjustable dumbbells online.
Day 1: Legs, shoulders, and abs
1.1:Legs: Dumbbell squats - 3 sets of 6–8 reps
1.2:Shoulders: Standing shoulder press - 3 sets of 6-8 reps
1.3:Legs: Dumble Lunch - 2 sets of 8-10 reps per leg
1.4:Shoulders: Dumbbell upright rows - 2 sets of 8-10 reps
1.5:Hamstrings: Romanian Dumble Deadlift - 2 sets of 6-8 delegates
1.6:Shoulders: Lateral Raising - 3 sets of 8-10 reps
1.7:Calves: Seated calf grows - 4 sets of 10-12 reps
1.8:ABS: Legs Raised Crunches - 3 sets of 10-12 reps
Day 2: Chest and back
2.1:Chest: Dumbbell bench press or floor press - 3 sets of 6-8 reps
2.2:Back: Dumbbell bent over rows - 3 sets of 6-8 reps
2.3:Chest: Dumble fly - 3 sets of 8-10 reps
2.3:Back: One hand dumbbell rows - 3 sets of 6–8 reps
2.4:Chest: Pushups - 3 sets of 10-12 reps
2.5:Back / Chest: Dumble Blowers - 3 sets of 10-12 reps
Day 3: Weapons and ABS
3.1:Ropes: Alternate bicep curls - 3 sets of 8-10 reps per arm
3.2:Triceps: Overhead triceps extensions - 3 sets of 8-10 reps
3.3:Ropes: Seated Dumbbell Curls - 2 sets of 10-12 reps per arm
3.4:Triceps: Bench Tips - 2 sets of 10-12 reps
3.5:Biceps: Concentration curls - 3 sets of 10-12 reps
3.6:Triceps: Dumble Kickbacks - 3 sets of 8-10 reps per hand
3.7:ABS: Boards - 3 sets in 30 seconds
Day 4: Whole body
4.1:Legs: Barbell Back Squats - 5 sets of 5 reps
4.2:Chest: Flat Barbell Bench Press - 5 sets of 5 reps
4.3Back: Seated cable rows - 4 sets of 6-8 reps
4.4:Shoulders: Seated dumbbell shoulder press - 4 sets of 6-8 reps
4.5:Triceps: Cable Rope Tricep Bush Downs - 3 sets of 8-10 reps
4.6:Shoulders: Lateral Raise - 3 sets of 10-12 reps
4.7:Calves: Seated calf grows - 3 sets of 10-12 reps
4.8:ABS: Boards - 3 sets in 30 seconds
Day 5: Whole body
5.1:Back / Hamstrings: Barbell or Trap Bar Deadlifts - 5 sets of 5 reps
5.2:Back: Bullups or Lot Pulldowns - 4 sets of 6-8 reps
5.3:Chest: Barbell or dumbbell oblique press - 4 sets of 6-8 reps
5.4Shoulders: Press the machine shoulder - 4 sets of 6-8 reps
5.5:Biceps: Barbell or Dumbbell Biceps Curls - 3 sets of 8-10 reps
5.6:Shoulders: Reverse mechanical flight - 3 sets of 10-12 reps
5.7:Calves: Grows standing calf - 3 sets of 10-12 reps
Day 6: Whole body
6.1:Legs: Foot press - 5 sets of 5 reps
6.2:Back: T-Bar Rows - 3 sets of 6–8 reps
6.3:Chest: Fly machine or dumbbell chest - 3 sets of 6-8 reps
6.4:Shoulders: One hand dumbbell shoulder press - 3 sets of 6-8 reps
6.5:Triceps: Dumbbell or Machine Triceps Extensions - 3 sets of 8-10 reps
6.6:Shoulder: Cable or dumbbell raises front - 3 sets of 10-12 reps
6.7:Calves: Seated calf grows - 3 sets of 10-12 reps
6.8:ABS: Crisis Crisis - 3 sets of 10-12 reps
Good informtion
Thanks
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