Fitness and self-confidence go hand-in-hand. Whether you’re looking to add a few inches to your biceps or lose a few at your waist, these workout plans for men are designed to maximize your gains and improve your overall health.
Most people who have seen the movie “300” will well remember the insane visuals, blood-gushing violence and the absolutely shredded Spartan soldiers. Building a body that’s equipped to defend Greece requires a high-intensity circuit that incinerates fat, defines Hollywood-approved muscles in the chest, abs and arms and improves cardio function.
This series os great for toning and refining your physique, and don’t even need any gym equipment to execute the workout. However, a slightly padded workout floor may make things more comfortable.
- Perform the workout three days a week.
- Do each exercise as many times as you can for 60 seconds.
- Break for 15 seconds between each exercise.
- Rest for 2 minutes after completing the circuit.
- Repeat four times.
Exercise 1 – Bodyweight Squat
Stand with your feet a bit farther apart than shoulder-width. Keep your chest up, push your hips back, and lower your body (bending at the knees) until your thighs are parallel to the floor. Hold there for a second. Push yourself back up to the starting position.
Exercise 2 – Mountain Climbers
Get into the pushup position. Make sure your arms are straight and your body forms a straight line from ankle to head. Be careful not to let your back sway, pushing your stomach closer to the floor than the rest of your body, and refrain from lifting your hips toward the ceiling as if going into downward dog. Hold that position, and lift your left knee toward your chest (bringing your foot off the floor). Quickly go back to the starting position. Do the same with your right knee, and repeat as quickly as possible for 60 seconds.
Exercise 3 – T-Pushup
After your breather, assume the pushup position again. Do a normal pushup (bending the elbows and lowering your body until your chest nearly touches the floor.) As you come back up, lift your right hand and rotate the right side of your body until you form a “T”. You can turn your feet onto their sides for better stability. Return to your starting position and repeat on your left side. Continue to alternate sides until time runs out.
Exercise 4 – Split Jump
Start in a kneeling position (as if you were performing a lunge) with your right leg behind you and your left knee bent in front. Keep your chest up, and push off with enough force to get both feet off the ground. While in the air, scissor your legs so you land with your left leg behind you and your right knee bent.
Exercise 5 – The Inchworm
Begin by standing with your feet spread a little less than shoulder-width apart. Hinge forward, bending at the waist, until your hands touch the floor, bending your knees if you need to. Walk your hands forward until you reach the starting position for a pushup. Do a regular pushup. Walk your hands back to your feet and stand up tall.
The Farmer’s Back
There are plenty of back workouts for men, but these bad boys will transform your itty-bitty back into a wingspan made of muscle. Follow this back blueprint to take your game to the next level.
- Mix in with your normal workout routine once a week.
- Back injuries are very common, so be sure to use proper form, and don’t be afraid to use a spotter.
Exercise 1 – Pullups
Grab the bar with palms facing forward. Pull your torso upward until your chest touches the bar by drawing the shoulders and upper arms down and back. Squeeze your muscles before slowly lowering back down. Complete three sets of six reps.
Exercise 2 – Bent-Over Barbell Row
Hold the barbell with palms facing down and knees slightly bent. Keep your head up, and let the barbell hang directly in front of you. Maintain a stationary torso, and lift the barbell toward you while keeping your elbows close to your body. Squeeze your back muscles at the top of the contraction before lowering back to the starting position. Do three sets of six to eight reps.
Exercise 3 – Seated Cable Rows
Sit down in front of the pulley machine, and place your feet on the crossbar or front platform with knees slightly bent. Grabbing the V bar, pull the handles back while keeping your torso at a 90-degree angle from your legs. Keep your chest out. Squeeze your back once the bar reaches your abs, and slowly go back to the starting position. Knock out three sets of eight to 12 reps.
The Gun Show
Back in the day, Hulk Hogan’s 24-inch pythons were the envy of all iron-pumping men. Today, you’re more likely to draw arm-inspo from Dwayne “The Rock” Johnson. No matter whose biceps you wish you had, you can pump up your guns with these arm-building exercises.
For this workout, you’ll need a bench press, a pulley machine and barbells.
- Mix this routine into your normal workout regimen twice a week.
- Pay special attention to your form. Bad/improper form can lead to a lack of progress or injury.
Exercise 1 – Cable Rope Overhead Triceps Extension
Using the pulley machine, hold the rope with both hands (palms facing each other), extend your arms above your head to reach the starting position. Slowly lower the rope behind your head while keeping the upper arms stationary, bending at the elbows only. Return to the starting position. Do two sets of eight to 12 reps.
Exercise 2 – Close-Grip Barbell Bench Press
Start with a weight that’s slightly lower than what you’d typically use during a normal bench-press set. Using a shoulder-width grip, go for three sets of four to six reps.
Exercise 3 – Triceps Pushdown
Attach a straight bar to a high pulley on the pulley machine, and grab it with an overhand grip. Bring your upper arms close to your body and, using the triceps, bring the bar down until it touches the front of your thighs. Bring the bar slowly back to the starting point. Do two sets of 15.
Want to look your best while you get into your best shape? Check out our blog, “Getting Dressed for the Gym Just Got Easier: Our Favorite Simple Workout Sets.”