Workout Schedule for Men
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The workout schedule for men provides you 5 days of resistance training. If your schedule is tight, try to put several muscles in the same workout session. It’s good not to follow all kind of the workout schedules, but remember that you must use these type of exercises, aim for these rep ranges and lift moderate/heavy weights in order to obtain a ripped body. So, lifting weights won’t make you fat, bad diet will! Here, you may refer the following workout schedule for men which could help your fitness regime.

Monday:Legs

Warm up Squats: 3 sets x 30 reps
Squats: 3 sets x 12 to 15 reps
Incline Leg Press: 4 sets x 12 to 20 reps
Leg Extensions: 4 sets x 20 reps
Lying Leg Curls: 3 sets x 20 reps

Tuesday: Shoulders & Triceps

Warm up Dumbbell Shoulder Press: 3 sets x 15 reps
Machine Shoulder Press: 4 sets x 6 to 15 reps
Seated Behind The Neck Press: 3 sets x 8 to 15 reps
Arnold Press: 3 sets x 8 to 15 reps
Close Grip Bench Press: 4 sets x 8-15 reps
Seated Dumbbell Triceps Extension: 3 sets x 8-15 reps
Triceps Pull downs: 3 sets x 8-15 reps

Wednesday: Calves & Abs

Warm up Standing Calf Raises: 3 sets x 20 reps
Standing Calf Raises: 5 sets x 8 to 15 reps
Calf Press On Leg Press: 3 sets x 8 to 15 reps
Seated Calf Raises: 3 sets x 8 to 15 reps
Warm up Abs Contraction: 15 to 20 seconds
Crunches: 5 sets x 8 to 12 reps
Weighted Decline Crunches: 3 sets x 8 to 12 reps
Oblique Crunches: 3 sets x 8 to 15 reps
Lying Oblique Leg Raises: 3 sets x 8 to 15 reps

Thursday: Chest

Warm up Bench Press: 3 sets x 15-20 reps
Bench Press: 5 sets x 6-15 reps
Incline Bench Press: 5 sets x 8 to 15 reps
Chest Dips: 4 sets x 8 to 12 reps
Dumbbell Fly: 4 sets x 8 to 15 reps

Friday: Back & Biceps

Warm up Lat Pull downs: 3 sets x 20 reps
Wide-Grip Pull ups: 4 sets x 6-15 reps
Bent Over Barbell Row: 3 sets x 6-15 reps
Seated Cable Row: 3 sets x 8-15 reps
EZ-Bar Curls: 4 sets x 6-15 reps
Preacher Curls: 3 sets x 6-15 reps
Seated Dumbbell Curls: 3 sets x 8-15 reps

Men: Get That Big And Ripped Body!

CategoryExercise, Fitness, Workout
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