Looking to get in shape then follow this intermediate gym workout for men to get in shape and gain muscle and lose fat. Remember that you must be in good physical condition before following this workout plan. This workout can help you get in shape quickly, but only if you strictly follow your diet and remember to always train gently for the first few days you need to learn the proper techniques of each exercise and then start pushing your muscles and your body as much as possible for you. .
You need to learn about the proper warm-up and cool-down after training. click on the names to find How to warm up before training? and How to cool down after training?. You should also learn about static stretching to avoid DOMS. Delayed onset muscle soreness (DOMS) is muscle soreness that begins after training.
It is also advisable to start with a few 2-3 light sets of your first exercise and consider it as part of the warm-up. If you are doing bodyweight training, your body must be properly warmed up before training. Instead of exercising body weights, you can also choose a treadmill or elliptical trainer as a warm-up for 10 to 15 minutes before training.
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5 training principles:
1.Overload.
2.Specificity.
3.Progression.
4.Variation.
5. Reversibility.
Note – Click on any exercise name to get the full guide video.
Day 1 Monday: chest, back and abdominals
Chest:
Exercises:
1. Pec Deck Chest Fly
Sets 3 reps 12 rest 1 min
2. Regular Grip Incline Dumbbell Bench Press
Sets 3 reps 8 rest 1 min
3. Regular Grip Flat Dumbbell Bench Press
Sets 3 reps 8 rest 1 min
4. Incline Dumbbell Chest Press
Sets 3 reps 12 rest 1 min
Back:
1. Wide Handle Side Pull
Sets 3 reps 12 rest 1 min
2. Close the side front handle by pulling down.
Sets 3 reps 12 rest 1 min
3. One-Arm Dumbbell Row
Sets 3 reps 5 rest 1 min
4. Hyperextension
Sets 2 reps 12 rest 1 min
Abdominal:
Exercises:
1. X crunches
Sets 3 reps 5 rest 1 min
2. Cross Crunch with Reach
Sets 3 reps 8 rest 1 min
3. Glute Bridge
Sets 3 reps 12 rest 1 min
Day 2 Tuesday: Thighs and calves
Thighs:
Exercises:
1. Squat with dumbbells
Sets 3 reps 5 rest 1 min
2. Leg press
Sets 3 reps 12 rest 1 min
3. Leg extension
Sets 3 reps 15 rest 1 min
4. Lying Leg Curl
Sets 3 reps 12 rest 1 min
5. Stiff Leg Hamstring Dead Lift
Sets 2 reps 5 rest 1 min
Calves:
1. Standing Calf Raise Machine
Sets 3 reps 15 rest 1 min
Back strengthening
1. Raise the opposite arm and leg
Sets 2 reps 8 rest 1 min
2. Cobra stretch to strengthen your lower back
Set 2 reps 8 rest 1 min
3. Glute Bridge
Sets 2 reps 8 rest 1 min
Day 3 Wednesday
Rest to Recover
Day 4 Thursday: Shoulders with plank hold
Shoulders:
Exercises:
1. Shoulder press machine
Sets 3 reps 12 rest 1 min
2. Incline Bench Front Dumbbell Raise
Sets 4 reps 12 rest 1 min
3. Seated Dumbbell Shoulder Press
Sets 3 reps 8 rest 1 min
4. Upright Dumbbell Row or Dumbbell Shrugs
Sets 3 reps 12 rest 1 min
Plank hold:
1. Bodyweight plank hold
Series 2-3 Hold for maximum rest 1 min
Day 5 Friday: Arms and abs
Biceps:
Exercises:
1. Standing Wide Grip Dumbbell Cable Curl
Sets 3 reps 12 rest 1 min
2. Ez Bar Preacher Curl or Standing Ez-Bar Bicep Curl
Sets 2 reps 8 rest 1 min
3. Reverse Dumbbell Curl
Sets 2 reps 8 rest 1 min
Triceps:
1. Seated Ez-Bar Overhead Triceps Extension
Sets 3 reps 12 rest 1 min
2. Skull crushers with dumbbells
Sets 3 reps 12 rest 1 min
3. Cable pushed down
Sets 3 reps 12 rest 1 min
Forearm:
1. Seated Dumbbell Wrist Curl, Palm Up
Sets 2 reps 12 rest 1 min
2. Stand, palms behind back, wrist curl
Sets 2 reps 12 rest 1 min
Abdominal:
Exercises:
1. Double sit-ups!
Sets 3 reps 5 rest 1 min
2. Standing oblique crunch
Sets 2 reps 5 rest 1 min
3. Glute Bridge
Sets 2 reps 12 rest 1 min
Day 6 Saturday: Legs
Legs:
Exercises:
1. Front squat with dumbbells
Sets 2 reps 5 rest 1 min
2. Leg press
Sets 3 reps 8 rest 1 min
3. Leg extension
Sets 3 reps 8 rest 1 min
4. Lying Leg Curl
Sets 3 reps 8 rest 1 min
5. Stiff Leg Hamstring Dead Lift
Sets 3 reps 5 rest 1 min
6. Standing Calf Raise Machine
Sets 3 reps 12 rest 1 min
Back strengthening
1. Hyperextension
Sets 2 reps 8 rest 1 min
2. Raise the opposite arm and leg
Sets 2 reps 8 rest 1 min
3. Cobra stretch to strengthen your lower back
Sets 2 reps 8 rest 1 min
Day 7 Sunday: Rest
Rest to Recover
You need to follow this workout plan for 8-12 weeks.
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Disclaimer:
We serve as coaches, mentors and guides who help you achieve your health, fitness and wellness goals. The health, fitness and nutrition of each individual depends on their background, dedication, desire and motivation. The information we provide is based on our personal experience as an online fitness trainer and nutritionist. You should therefore consult your doctor before following any workout or diet program presented on this website. Because all individuals are different in their medical and training history and similarly, they need a personalized diet and training plan based on their specific needs.
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