WHAT'S NEW TODAY_$type=grid$count=3$tbg=rainbow$meta=0$snip=1$rm=1$show=home

The standard men's and women's fitness exercise and workout plan

If you want to create muscle or change your body entirely, if you adopt the correct men's fitness regimen, you'll get just what you need.

The standard men's and women's fitness exercise and workout plan

If you want to create muscle or change your body entirely, if you adopt the correct men's fitness regimen, you'll get just what you need. However the fitness background, full-body exercises are one of the better exercise breaks for muscle development and power. Not only do they help you to maximize your training schedule and rehabilitation during the week but they are also time-efficient – which in this case only involves 3 workouts a week.

Nonetheless, to reap the advantages of a full-body exercise regimen, you ought to incorporate all of the main muscle groups inside each exercise accordingly. So you ought to do this in a healthy way and the muscles are through and improving gradually proportionately. It contributes not only to a more esthetic body but also to a minimization of the chance of injuries.

However, it is difficult to locate the best exercise schedule. You see, to advance, you need to find a workout that is appealing to you and practical depending on your skills.

Within this article, I will mention all potential Men's customized fitness strategies for growing muscle. Every exercise schedule is adapted to individuals with different abilities: a schedule for beginners, an intermediate routine, and an advanced routine.

What's so unique about men's workout routine?

There are lots of fitness plans for people out there so what's so unique about these workouts? Ok, rather than covering a large audience, they are tailor-made for every single person.

Basically, each workout is tailored to the skill levels and activity levels of a person in the gym.

Getting a very fit and balanced bodybuilder, with several years of experience under his belt, pursuing a men's fitness regimen targeted at total beginners, wouldn't be too useful. He should realize what he is doing already, and consider the routine much too convenient. On the other side, if he is searching for a fresh and demanding exercise regimen, he would be willing to pursue the modified plan and achieve better success.

With that in mind, here are the three exercises to follow the next time in the gym, based on your particular fitness level:

Beginner full-body workout routine

To continue with, we'll have a peek at a fitness regimen for beginners.

This routine is not too difficult, but it will definitely prove daunting for anyone new to health and wellness.

Day 1: Chest, Back, Shoulders, Legs, Biceps, Triceps 
  1. Chest-Barbell Bench Press-4 8 reps sets
  2. Back-Lat-pulldowns-4 10 reps sets
  3. Shoulders – Seated Dumbbell Press-4 10 reps sets
  4. Legs – Leg extensions – 4 10 reps sets
  5. Biceps – Barbell Bicep Curls-3 10 reps sets
  6. Triceps – 3 sets of 15 reps – Triceps Rope Pushdowns

          Day 2: legs, triceps, biceps, chest, back, shoulder
          1. Legs – Leg Press Machine-4 8 reps sets
          2. Triceps – Overhead Bar Extensions-3 20 reps sets
          3. Biceps – EZ Bar Curls-4 10 reps sets
          4. Chest-Chest Press Machine-4 sets of 10 reps
          5. Back-T-Bar Row-4 10 reps sets
          6. Shoulders-Lateral elevations-3 sets of 20 reps
          Day 3: Shoulders, Back, Chest, Legs, Triceps, Biceps 
          1. EZ Bar Upright Rows-3 sets of 15 reps
          2. Back-Close-Grip Pulldowns-4 12 reps sets
          3. Chest-Fly cable – 4 sets of 10 reps
          4. Legs – Lunges – 3 sets of 10 reps per leg
          5. Triceps – Skullcrushers – 3 sets of 15 reps
          6. Biceps-Hammer Curls-3 12 reps sets

                  Intermediate workout for men

                  This next routine is perfect for all of you who are enough experienced to test yourself at the gym without going nuts.

                  This fitness plan is built to help you eat a steady amount of fat without burning yourself out. This is a standard break of 5 days, which will produce remarkable muscle gains.

                  Day 1: Chest, Shoulders, and Triceps
                  Chest
                  Dumbbell Bench Press-3 sets of 10, 10, 8 reps (added weight)
                  Incline Bench Press Dumbbell-3 sets of 10 reps
                  Chest Dip-3 Total reps sets

                  Triceps
                  Skull crushers-3 8-10 Reps sets
                  Extension One Arm Dumbbell-3 sets of 10 reps
                  Extension Tricep-3 sets of 10 reps

                  Shoulder
                  Barbell Front Raise-4 12 reps sets
                  Dumbbell Lateral Raise-4 sets of reps of 15, 12, 8, 8 (adding weight)

                  Day 2: Back and Biceps
                  Back
                  Broad Grip Drag Up -3 MAX reps sets
                  Lat Pull Down-3 10 reps sets
                  Straight arm latter pull down-3 10 reps sets
                  Reverse fly machine-3 sets of 10 reps
                  Upright Row-3 8-10 reps sets

                  Biceps
                  Barbell Curl standing-3 sets of 8-10 reps
                  Preacher Curl-3 10 reps sets
                  Incline Dumbbell Curl – 3 sets of 10 reps

                  Day 3: Legs
                  Quads, Hamstrings, and Glutes
                  Squat-4 sets of reps of 10,10,8,8
                  Dumbbell Lunge-3 8 sets per leg
                  45 Leg Press degree-3 sets of 12 reps
                  Leg Curl-3 15 reps sets
                  Leg extension-3 15 reps sets

                  Calfs
                  Standing Calf Raise-5 10,8,8,8,6 (heavy)reps sets
                  Seated Calf Raise-5 sets of 15 reps (light)

                  Day 4:  Shoulders, chest, and Triceps
                  Chest
                  Bench Press Barbell-3 sets of 10, 10, 8 reps
                  Dumbbell Flys-3 10 reps sets
                  Cable Crossing-3 sets of 10 reps

                  Triceps
                  Close Grip Bench Press-4 10, 10, 8, 6 reps sets
                  Dumbbell Extension Lying-3 sets of 10 reps
                  Kickback tricep-3 sets of 10 reps

                  Shoulder
                  Dumbbell Seated Press – 4 sets of 10, 10, 8, 8 reps
                  One arm cable side lift-three sets of 12 reps

                  Note: Every second-week superset bench press and dumbbell flys.
                  Crossovers: Ultra slow rep timing with 2-second pause and squeeze at the top of the movement.

                  Day 5: Back and Bis (Click the link to see the videos)
                  Back
                  Sitting row-4 sets of 10 reps
                  Bent-Over Barbell Row-3 10 reps sets
                  Bent Over Row-3 12 reps sets
                  Smith Machine Upright Row-3 8-10 reps sets

                  Biceps
                  Cable Curl-4 8-10 reps sets
                  The curl of concentration-3 sets of 10 reps
                  Reverse Barbell Curl-3 10 reps sets

                  Advanced Workout Routine For Men

                  Now it is time we looked at the more rigorous exercise schedule. This ritual really distinguishes the boys from the adults.

                  It is high-intensity, requires a lot of hard lifting and you will be looking for minimum rest in sets.

                  You'll be working here for 6 days a week, with just one day of rest. This may sound harsh, but you'll soon be reaping the benefits of an impressive body if you stick to that.

                  Day 1: Chest & Back 
                  Barbell Bench Press-work for a maximum of 5 rep per day
                  • Set 1 to 50%-1 set of 5 reps
                  • Set 2 to 60%-1 set of 5 reps
                  • Set 3 at 70%-1 set of 5 reps
                  • Set 4 at 80%-1 set of 5 reps
                  • Set 5 to 90%-1 set of 5 reps
                  • Set 6 to 100%-1 set of 5 reps
                  Dumbbell Press Incline-3 sets of 6-8 reps
                  Dips-3 6-10 reps sets
                  Pullups-3 5-8 reps sets
                  Pendlay Rows-3 6-10 reps sets
                  Pulldowns-3 6-10 reps sets

                  Day 2: Legs
                  Squats: Work up to an average of 5 rep per day
                  • Set 1 to 50%-1 set of 5 reps
                  • Set 2 to 60%-1 set of 5 reps
                  • Set 3 at 70%-1 set of 5 reps
                  • Set 4 at 80%-1 set of 5 reps
                  • Set 5 to 90%-1 set of 5 reps
                  • Set 6 to 100%-1 set of 5 reps
                  Leg Press-3 6-10 reps sets
                  Stiff-Legged Deadlift-5 reps sets
                  Hamstring curls-3 6-8 reps sets
                  Calf-Raise-5 10 reps sets

                  Day 3: Shoulders & Arms 
                  Military Press or Dumbbell Press – 3 sets of 6-8
                  Lateral Raises – 5 sets of 10 reps
                  Barbell Curls – 5 sets of 6-10 reps
                  Dumbbell Curls – 3 sets of 6-10 reps

                  Day 4: Rest
                  This is the day of your rest. Rest the muscle to prepare for the next practice session.

                  Day 5: Chest, Shoulders, & Triceps
                  Flat Dumbbell Press-5 20-6 reps sets (Pyramiding)
                  Dumbbell Press Incline-3 sets of 6-10 reps
                  Press Hammer Power-3 sets of 10 reps
                  Cable Flys-3 12-15 reps sets
                  Lateral Raises – 5 sets of 15-20 reps
                  Pull-down reverse-grip – 5 sets of 15-20 reps

                  Day 6: Back & Biceps
                  Barbell Rows-5 20-8 (Pyramid) reps sets
                  Shrugs Barbell-3 sets of 15-20 reps
                  Rack Deadlifts-3 10-12 reps sets
                  Pullups-3 6-10 reps sets
                  Pulldowns-3 6-10 reps sets

                  Day 7: Legs 
                  Front Squats - 5 20-8 (Pyramid) reps sets
                  Leg extensions-5 10 reps sets
                  Hamstring curls-5 6-10 reps sets
                  Seated Calf Raise-5 6-10 reps sets
                  Standing Calf Raise-3 8-12 reps sets

                  Final Thoughts

                  Okay, you got it, I've listed three of the strongest fitness workouts for men that you could ever like.

                  Exercise alone is difficult, so if you're staying with it, fighting through the discomfort, and eventually sweating some extra reps, the body will be grateful. And you're going to feel better than ever.

                  COMMENTS

                  Name

                  Exercise and Fitness,177,Healthy Diet,88,Lifestyle,61,Sex & Relationship Advice,8,Weight Loss,94,Workout Videos,40,Yoga,16,
                  ltr
                  item
                  YourFitnessRink - Fitness and Health Matters: The standard men's and women's fitness exercise and workout plan
                  The standard men's and women's fitness exercise and workout plan
                  If you want to create muscle or change your body entirely, if you adopt the correct men's fitness regimen, you'll get just what you need.
                  https://1.bp.blogspot.com/-UgvK6juh-qM/XNmwavI-i_I/AAAAAAAADJ4/XQLC1_tt_TkYyKiGiVH9lmhZ2XLEhWjvwCLcBGAs/s680-rw/male-and-female-workout_1-1024x548.jpg
                  https://1.bp.blogspot.com/-UgvK6juh-qM/XNmwavI-i_I/AAAAAAAADJ4/XQLC1_tt_TkYyKiGiVH9lmhZ2XLEhWjvwCLcBGAs/s72-c-rw/male-and-female-workout_1-1024x548.jpg
                  YourFitnessRink - Fitness and Health Matters
                  https://www.yourfitnessrink.com/2020/05/the-ultimate-fitness-workout-plan-for-men-and-women.html
                  https://www.yourfitnessrink.com/
                  https://www.yourfitnessrink.com/
                  https://www.yourfitnessrink.com/2020/05/the-ultimate-fitness-workout-plan-for-men-and-women.html
                  true
                  1659648040600236017
                  UTF-8
                  Loaded All Posts Not found any posts VIEW ALL Readmore Reply Cancel reply Delete By Home PAGES POSTS View All RECOMMENDED FOR YOU LABEL ARCHIVE SEARCH ALL POSTS Not found any post match with your request Back Home Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sun Mon Tue Wed Thu Fri Sat January February March April May June July August September October November December Jan Feb Mar Apr May Jun Jul Aug Sep Oct Nov Dec just now 1 minute ago $$1$$ minutes ago 1 hour ago $$1$$ hours ago Yesterday $$1$$ days ago $$1$$ weeks ago more than 5 weeks ago Followers Follow THIS PREMIUM CONTENT IS LOCKED STEP 1: Share to a social network STEP 2: Click the link on your social network Copy All Code Select All Code All codes were copied to your clipboard Can not copy the codes / texts, please press [CTRL]+[C] (or CMD+C with Mac) to copy