Beginner Workout Routines for Men

Beginner Workout Routines for Men

What makes anyone stick to the workout designed especially for them? Hard work, dedication, hopes of getting amazing results, and controlling their diet; all these things come to mind. However, there are times when people cannot stick to a particular program due to several reasons such as low will power, time constraints, incapability of avoiding junk foods, and / or no specific movements and techniques. Even though there are various elements that can stop a person from achieving their fitness goal, I believe that proper guidance can be the missing factor which will get you the results you’ve been looking for.

Workout Schedule for Beginners

First of all, to build your overall body, it is important that we know where we are starting from. This means, measuring yourself or getting yourself measured at the gym. No matter which method of training and / or exercise program you’re currently following, you don’t need to substitute it for these exercises. Find a balance between both and see the desired results quickly. Of course, if you don’t workout on a regular basis, it is better to start under a personal trainer to get the right guidelines for yourself. Keeping this in mind, we have put together a table on beginner workout routines for men which you can easily follow. Also, as you read through, you will see that we have explained how these exercises are performed properly.

Monday • Lat pulldowns – 3 sets
• Bench press – 3 sets
• Dumbbell bicep curls – 3 sets
• Incline dumbbell press – 3 sets
• Triceps push-downs with rope – 3 sets
• Dumbbell press – 3 sets

Tuesday No Workout

Wednesday • Warm up exercises – 5 mins
• Interval treadmill – 10 mins
• Cool down – 5 mins
• Crunches w/stability ball – 3 sets
• Plank – 3 sets
• Bent-knee hip raises – 3 sets

Thursday No Workout

Friday • Kettlebell squats – 3 sets

• Seated calf raises – 3 sets
• Seated leg extensions – 3 sets
• Dumbbell lunges – 3 sets

Saturday • Warm up exercises – 5 mins
• Interval treadmill – 10 mins
• Cool down – 5 mins
• Crunches w/stability ball – 3 sets
• Plank – 3 sets
• Bent-knee hip raises – 3 sets

Sunday No Workout

Steps for Individual Workouts

Whether you wish to lose or gain weight, get a chiseled figure, or want a lean figure, there are certain exercise routines which can be followed. With the help of this article, we will show you which toning and sculpting exercises you need to perform throughout the week.

Lat Pulldown
• Hold a wide bar with both hands.
• Spread your hands as far as you can.
• Place knees under the pad of the machine.
• Pull the bar down to your chest.
• Hold for a second; bring arms back to top.

Bench Press
• Lie on your back, on the bench.
• Hold the bar over you with both hands.
• Spread your hands apart as far as you can.
• Plant both feet on the ground, firmly.
• Pick the bar and bring it close to the chest.
• Hold for a second; bring arms back to top.
• Don’t lock your elbows when hands are straight.
• Keep lower back on the bench at all times.

Dumbbell Lunges
• Hold dumbbells in both hands.
• Keep hands on either side at all times.
• Step right leg forward and bend down.
• Keep right thigh parallel to the floor.
• Hold for a second; come back up.
• Now follow the same with the other leg.

Dumbbell Bicep Curls
• Hold dumbbells in each hand.
• Place hands on your sides.
• Either bring both dumbbells together or alternate.
• Keep elbows steady and curl the dumbbells.
• Bring it forward and then up.
• As dumbbells come up, twist palms towards you.

Incline Dumbbell Press
• Keep bench slightly inclined.
• Hold dumbbells in each hand.
• Plant feet on the ground, firmly.
• Bring hands close your shoulders.
• Raise hands straight up.
• Hold for a second; bring arms back down.

Tricep Pull-ups
• Attach the rope to the cable machine.
• Hold it with both palms.
• Keep palms facing upward.
• Bend slightly in front and pull the rope upward.
• Hold it for a second; bring the rope slowly back.

Dumbbell Press
• Keep dumbbells in both hands.
• Slowly lie down on the bench.
• Plant both feet on the ground, firmly.
• Now follow the steps similar to incline dumbbell press.

Stability Ball Crunches
• Place stability ball on floor.
• Lie on your lower back.
• Plant feet on the ground, firmly.
• Keep hands behind your head, elbows out.
• Raise your shoulder blades off stability ball.
• Hold for a second; come back down.

Stability Ball Plank
• Place stability ball on floor.
• Keep forearms and toes on the ball.
• Keep torso straight, body in one line.
• Keep your head relaxed and look down.
• Hold the position for about 10 seconds.
• Increase the counts every week.

Bent-knee Hip Raises
• Lie on the floor, flat.
• Bend your knees, hips width apart.
• Keep palms down, on the floor.
• Press palms down and raise both legs.
• Raise your hips as well.
• Hold for a second; bring legs back down.

Seated Calf Raises
• Place stability ball on floor.
• Sit on the ball with feet planted on floor.
• Get proper balance and raise heels of feet together.
• Make sure you don’t raise your toes as well.
• Hold for a second; bring heels back down.

Kettlebell Squats
• Stand straight with the kettlebell in your hands.
• Now bend your knees and squat down.
• Make sure the kettlebell is in the center.
• Hold for a second; come back up.

Seated Leg Extensions
• Sit on the stability ball.
• Place hands on your waist.
• Plant one foot on the floor and raise another.
• Hold for a second; come back down.
• Now follow the same with the other leg.

As you get better at performing the above mentioned workout routines, over time, you will see the results. However, this cannot be achieved by just working out 3 or 4 times a week. Proper diet, adequate rest, and dedication will pull you through. If you have any health concerns, please do consult your doctor before starting any exercise program or routine.