This workout routine will help you burn a steady amount of fat without burning

yourself out in the process. It is a typical 5 day split that will yield impressive
muscle gains.

Day 1: Chest, Shoulders and Triceps

Chest
 Dumbbell Bench Press – 3 sets of 10, 10, 8 (adding weight) reps
 Incline Dumbbell Bench Press – 3 sets of 10 reps
 Chest Dip – 3 sets of MAX reps
Triceps
 Skullcrushers – 3 sets of 8-10 Reps
 One Arm Dumbbell Extension – 3 sets of 10 reps
 Tricep Extension – 3 sets of 10 reps
Shoulders
 Barbell Front Raise – 4 sets of 12 reps
  Dumbbell Lateral Raise – 4 sets of 15, 12, 8, 8 (adding weight) reps

Day 2: Back and Biceps

Back
 Wide Grip Pull Up 3 sets of MAX reps
 Lat Pull Down – 3 sets of 10 reps
 Straight Arm Lat Pull Down – 3 sets of 10 reps
 Machine Reverse Fly – 3 sets of 10 reps
 Upright Row – 3 sets of 8-10 reps
Biceps
 Standing Barbell Curl – 3 sets of 8-10 reps
 Preacher Curl – 3 sets of 10 reps
 Incline Dumbbell Curl – 3 sets of 10 reps

Day 3: Legs
Quads, Glutes and Hamstrings
 Squat – 4 sets of 10,10,8,8 reps
 Dumbbell Lunge – 3 sets of 8 on each leg
 45 Degree Leg Press – 3 sets of 12 reps
 Leg Curl – 3 sets of 15 reps
 Leg Extension – 3 sets of 15 reps
Calves
 Standing Calf Raise – 5 sets of 10,8,8,8,6 (heavy)reps
 Seated Calf Raise – 5 sets of 15 (light) reps

Day 4:  Shoulders, chest, and Triceps

Chest
 Barbell Bench Press – 3 sets of 10, 10, 8 reps
 Dumbbell Flys – 3 sets of 10 reps
 Cable Crossovers – 3 sets of 10 reps
Triceps
 Close Grip Bench Press – 4 sets of 10, 10, 8, 6 reps
 Lying Dumbbell Extension – 3 sets of 10 reps
 Tricep Kickback – 3 sets of 10 reps
Shoulders
 Seated Dumbbell Press – 4 sets of 10, 10, 8, 8 reps
 One Arm Cable Lateral Raise – 3 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
Back
 Seated Row – 4 sets of 10 reps
 Bent Over Barbell Row – 3 sets of 10 reps
 Bent Over Row – 3 sets of 12 reps
 Smith Machine Upright Row – 3 sets of 8-10 reps
Biceps
 Cable Curl – 4 sets of 8-10 reps
 Concentration Curl – 3 sets of 10 reps
 Reverse Barbell Curl – 3 sets of 10 reps

Advanced Workout Routine For Men

Now it’s time for us to take a look at the more advanced workout routine. This
routine will really separate the men from the boys.
It is high intensity, includes a lot of heavy lifting, and you should aim for minimal
rest between sets.
Here you will be training for 6 days per week, with just one day of recovery. It
may sound brutal, but if you stick with it you will soon be reaping the rewards of an
incredible physique.
Day 1: Chest & Back
 Barbell Bench Press – work up to a 5 rep max for the day
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
 Incline Dumbbell Press – 3 sets of 6-8 reps
 Dips – 3 sets of 6-10 reps
 Pullups – 3 sets of 5-8 reps
 Pendlay Rows – 3 sets of 6-10 reps
 Pulldowns – 3 sets of 6-10 reps
Day 2: Legs
 Squats: work up to a 5 rep max for the day
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

Day 4: Rest
It’s your rest day. Rest your muscle to prepare for the next round of training.
⌄ Scroll down to continue reading article ⌄

How to Stay Physically Active During Home-

Quarantine?
Integrate simple, safe ways to stay active in limited space.
Tell Me How!
⌄ Scroll down to continue reading article ⌄

Day 5: Chest, Shoulders, & Triceps

 Flat Dumbbell Press – 5 sets of 20-6 (Pyramiding) reps

 Incline Dumbbell Press – 3 sets of 6-10 reps
 Hammer Strength Press – 3 sets of 10 reps
 Cable Flys – 3 sets of 12-15 reps
 Lateral Raises – 5 sets of 15-20 reps
 Reverse-Grip Pull-Downs – 5 sets of 15-20 reps

Day 6: Back & Biceps

 Barbell Rows – 5 sets of 20-8 (Pyramiding) reps
 Barbell Shrugs – 3 sets of 15-20 reps
  Rack Deadlifts – 3 sets of 10-12 reps
 Pullups – 3 sets of 6-10 reps
 Pulldowns – 3 sets of 6-10 reps

Day 7: Legs
 Front Squats – 5 sets of 20-8 (Pyramiding) reps
 Leg Extensions – 5 sets of 10 reps
 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 reps

Final Thoughts
So, there you have it, above I have outlined three of the best workout routines for
men that you could ever wish for.
Each workout is tough in its own way, but if you stick with it, push through the pain
and squeeze out those extra reps at the end, your body will thank you. Plus, you will
look better than ever before.

More Fitness Tips

 15 Fitness Goals That Will Help You Live a Healthier Life This Year
 6 Fitness Apps That Make Working Out Too Fun to Skip
 The Ultimate 5-Day Workout Routine for Women to Get Strong And Toned

No Gym Required: How to Get Fit at Home

Do these simple resistance bands exercises at home for a full body workout!
No resistance bands? Just use robe ties or nylons and follow this workout plan.
 Grab the Free Plan
Featured photo credit: pixabay via pixabay.com
  Share
  Pin it
  Tweet
  Share
  Email

Want To Be More Successful in Life?

Whatever you want to succeed in doing, you have to start working on
it. Nothing will happen if you do nothing at all. Get your FREE
guidebook learn how to make your big goal happen.
✔ Printable activity sheets
✔ Secret techniques to increase your chance of reaching your goal
✔ Motivational hacks to get you to start taking action
 Sign up now to grab your Free Guide!
Grab My Guidebook
What readers say about Lifehack...

ADVERTISING
ADVERTISING

Want an Instant Motivation Boost?

FREE GUIDE FOR MOTIVATION

Learn the Secret to Staying Motivated

Download Now Free
READ NEXT
 The Ultimate 5-Day Workout
Routine for Women to Get Strong and Toned

How to Start Over and Reboot

Your Life When It Seems Too Late

15 Fitness Goals That Will Help You Live a Healthier Life This Year
ADVERTISING
ADVERTISING
MORE BY THIS AUTHOR

Reda Elmardi
Fitness and bodybuilding blogger
 The Ultimate Workout Routine for
Men (Tailored for Different Fitness Level)

The Ultimate 5-Day Workout

Routine for Women to Get Strong and Toned
ADVERTISING
TRENDING IN PHYSICAL STRENGTH
1Why Can’t I Lose Weight? 8 Reasons Why You Aren’t Getting Fit212 Stretching Exercises
to Increase Your Flexibility3The Ultimate Exercises to Improve Posture (Simple and
Effective)4The Ultimate Workout Routine for Men (Tailored for Different Fitness Level)510
Best HIIT Workout Exercises to