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!
