Beginner full body workout routine Skullcrushers – 3 sets of 8-10 Reps
One Arm Dumbbell Extension – 3 sets of 10
Day 1: Chest, Back, Shoulders, Legs, Biceps, reps
Triceps Tricep Extension – 3 sets of 10 reps
Chest – Barbell Bench Press – 4 sets of 8 Shoulders
reps
Back – Lat-pulldowns – 4 sets of 10 reps Barbell Front Raise – 4 sets of 12 reps
Shoulders – Seated Dumbbell Press – 4 sets Dumbbell Lateral Raise – 4 sets of 15, 12, 8,
of 10 reps 8 (adding weight) reps
Legs – Leg Extensions – 4 sets of 10 reps
Biceps – Barbell Bbicep Curls – 3 sets of 10 Day 2: Back and Biceps
reps Back
Triceps – Triceps Rope Pushdowns – 3 sets
of 15 reps
Wide Grip Pull Up 3 sets of MAX reps
Lat Pull Down – 3 sets of 10 reps
Day 2: Legs, Triceps, Biceps, Chest, Back,
Straight Arm Lat Pull Down – 3 sets of 10
Shoulder
reps
Machine Reverse Fly – 3 sets of 10 reps
Legs – Leg Press Machine – 4 sets of 8 reps Upright Row – 3 sets of 8-10 reps
Triceps – Overhead Bar Extensions – 3 sets
of 20 reps Biceps
Biceps – EZ Bar Curls – 4 sets of 10 reps
Chest – Machine Chest Press – 4 sets of 10
reps Standing Barbell Curl – 3 sets of 8-10 reps
Back – T-Bar Row – 4 sets of 10 reps Preacher Curl – 3 sets of 10 reps
Shoulders – Lateral Raises – 3 sets of 20 Incline Dumbbell Curl – 3 sets of 10 reps
reps
Day 3: Legs
Day 3: Shoulders, Back, Chest, Legs, Triceps, Quads, Glutes and Hamstrings
Biceps
Squat – 4 sets of 10,10,8,8 reps
Shoulders – EZ Bar Upright Rows – 3 sets of Dumbbell Lunge – 3 sets of 8 on each leg
15 reps 45 Degree Leg Press – 3 sets of 12 reps
Back – Close-Grip Pulldowns – 4 sets of 12 Leg Curl – 3 sets of 15 reps
reps Leg Extension – 3 sets of 15 reps
Chest – Cable Fly – 4 sets of 10 reps
Legs – Lunges – 3 sets of 10 reps per leg Calves
Triceps – Skullcrushers – 3 sets of 15 reps
Biceps – Hammer Curls – 3 sets of 12 reps Standing Calf Raise – 5 sets of 10,8,8,8,6
(heavy)reps
Intermediate workout for men Seated Calf Raise – 5 sets of 15 (light) reps
Day 1: Chest, Shoulders and Triceps Day 4: Shoulders, chest, and Triceps
Chest Chest
Dumbbell Bench Press – 3 sets of 10, 10, 8 Barbell Bench Press – 3 sets of 10, 10, 8
(adding weight) reps reps
Incline Dumbbell Bench Press – 3 sets of 10 Dumbbell Flys – 3 sets of 10 reps
reps Cable Crossovers – 3 sets of 10 reps
Chest Dip – 3 sets of MAX reps
Triceps
Triceps
Close Grip Bench Press – 4 sets of 10, 10, Day 4: Rest
8, 6 reps It’s your rest day. Rest your muscle to prepare
Lying Dumbbell Extension – 3 sets of 10 for the next round of training.
reps
Tricep Kickback – 3 sets of 10 reps Day 5: Chest, Shoulders, & Triceps
Shoulders
Flat Dumbbell Press – 5 sets of 20-6
(Pyramiding) reps
Seated Dumbbell Press – 4 sets of 10, 10, 8, Incline Dumbbell Press – 3 sets of 6-10 reps
8 reps Hammer Strength Press – 3 sets of 10 reps
One Arm Cable Lateral Raise – 3 sets of 12 Cable Flys – 3 sets of 12-15 reps
reps Lateral Raises – 5 sets of 15-20 reps
Reverse-Grip Pull-Downs – 5 sets of 15-20
Advanced Workout Routine For Men reps
Day 1: Chest & Back Day 6: Back & Biceps
Barbell Bench Press – work up to a 5 rep Barbell Rows – 5 sets of 20-8
max for the day (Pyramiding) reps
o Set 1 at 50% – 1 set of 5 reps
Barbell Shrugs – 3 sets of 15-20 reps
o Set 2 at 60% – 1 set of 5 reps
o Set 3 at 70% – 1 set of 5 reps Rack Deadlifts – 3 sets of 10-12 reps
o Set 4 at 80% – 1 set of 5 reps Pullups – 3 sets of 6-10 reps
o Set 5 at 90% – 1 set of 5 reps Pulldowns – 3 sets of 6-10 reps
o Set 6 at 100% – 1 set of 5 reps
Incline Dumbbell Press – 3 sets of 6-8 reps Day 7: Legs
Dips – 3 sets of 6-10 reps
Pullups – 3 sets of 5-8 reps
Pendlay Rows – 3 sets of 6-10 reps Front Squats – 5 sets of 20-8
(Pyramiding) reps
Pulldowns – 3 sets of 6-10 reps
Leg Extensions – 5 sets of 10 reps
Day 2: Legs
Hamstring Curls – 5 sets of 6-10 reps
Seated Calf Raise – 5 sets of 6-10 reps
Standing Calf Raise – 3 sets of 8-12
Squats: work up to a 5 rep max for the day reps
o Set 1 at 50% – 1 set of 5 reps
o Set 2 at 60% – 1 set of 5 reps
o Set 3 at 70% – 1 set of 5 reps
o Set 4 at 80% – 1 set of 5 reps
o Set 5 at 90% – 1 set of 5 reps
o Set 6 at 100% – 1 set of 5 reps
Leg Press – 3 sets of 6-10 reps
Stiff-Legged Deadlift – 5 sets of 5 reps
Hamstring Curls – 3 sets of 6-8 reps
Calf-Raise – 5 sets of 10 reps
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
