When it comes to working out, the first thing after setting your fitness goal is to create a workout plan. Before you draft the workout plan, you must understand the fact that everyone has their own level of physical fitness, especially men.
A decent workout consists of all the workout targeting different parts of the body. Besides, the workout is not only about abs or strong legs. The main focus of the workout routine is to build strong endurance and proper muscle development
So keeping this in mind how about we take a look into the workout routine for men to help you guide through your workout journey.
Contents
What is a good workout schedule for men?
Following a certain workout plan is quite a trick to help you stay disciplined. When it comes to the gym, staying disciplined is an underrated way to stay fit.
The ideal workout has the following traits: a basic warm-up following the workout, whether legs, core, or whole body, and then ending it with an abdominal cool-down.
Warm Up
The first thing before you workout is to stretch to help your muscle prepare for the upcoming workout session. A simple 5 to 10 minutes stretch is enough.
- Jumping Jack: 30 seconds
- Arm Circle: 30 Sec
- High Jumps: 30 sec
- Lunges: 15 set
- Squat: 15 set
- Burpees: 15 set
Workout Session
Depending on the day, you can do the workout. The basic workout is divided into full body, upper body and lower body.
Upper Body
These workouts are explicitly designed to train those shoulders and arms and get a solid upper body. Workout in this set can be done with the help of a gym machine or without equipment to:
- Pushup: 3 sets, 12 rep
- Bench Press: 3 sets, 12 rep
- Bent Over Barbell: 3 sets, 12 rep
- Overhead Dumbbell Press: 3 sets, 12 rep
- Pull-ups: 3 sets, 12 rep
- Tricep Dips : 3 sets. 12 rep
- Dumbbell shrugs 3 sets. 12 eps
- Chest Flyer: 3 sets. 12 rep
Lower Body
The lower body is yet another vital part of training. Because who doesn’t want strong legs?
- The set workout can be
- Walking lunges: 3 sets, 15 rep
- Sumo Squat: 3 set, 15 rep
- Deadlift: 3 sets, 8 rep
- Glutes Bridge: 3 sets, 15 rep
- Reverse Lunges: 3 sets. 15 rep
- Calf Raises: 3 sets. 15 rep
Full Body
For the full body, you get the mix of all her workouts targeting every muscle of your body
- Reverse Lunges: 3 sets, 12 rep
- Bulgarian Squat: 3 sets, 12 rep
- Push Up: 3 sets, 12 rep
- Plank: 1 minute
- Romanian Deadlift: 3 sets, 10 rep
- Abdominal Crunches: 3 sets, 15 rep
- Bench press: 3 sets, 12 rep
- Dumbbell row: 3 set, 12 rep
Cool down
After an intense workout session, it is time for your body to cool down. This simple workout helps to bring your muscles back to the resting stage.
- Shoulder stretch: 30 sec
- Torso Twist: 30 sec per side
- Calf Stretch: 30 sec
- Child’s pose: 1 minute
How many times a week should a man work out?
The given workout aims to target your whole body and help you attain your fitness goal. However, it is essential to perform it on a regular basis to see the effective result.
As said previously, everyone is different, so workout frequency also depends on you. In general, it is better to work out 5 times a week for the optimal result, although a good session of 3 hours a week is also not that bad.
Moreover, beginners and experienced ones have different frequencies.
- Beginner: 3-4 times a week, with proper rest period
- Intermediate: 4-5 times a week to maintain the intensity
- Advanced: around six times a week and train different groups of muscles with the help of diverse gym equipment.
What is the 10 3 1 7 fitness plan?
It is quite a new concept among fitness enthusiasts to follow the 10 3 1 7 fitness plan. It means 10,000 steps per day, 3 sets of weeks to build and maintain muscle. 1 hour of a fun activity for fun. 7 hours of sleep for rest and recovery.
It helps you to make your workout plan fun and maintain consistency. The blend of workout, fun activity and rest time is a perfect way to build your healthy lifestyle
Conclusion
To walk successfully in your fitness journey, you must follow the workout plan effectively. Staying consistent and doing the workout with proper form helps to improve endgame and maintain health.
Moreover, the full body workout, upper body and lower body help to diversify your workout routine. .
Try to workout slowly and give time to recover. Your effective dedication and correct plan will take you one step forward to your fitness goal.
