An Example of Gym Workout Routines for Men

If you are a man who wants to get big muscle fast, you have to do gym workout routines for men. But before you start the workout, you must choose the best workout routine for yourself. There are many types of workout routines you can choose, it depends on your need because every person has different goal in doing gym. You should also do it consistently to get the best result. Before you choose the right gym workout routine, you should also know the tips of good gym. Here, will be explained about it.

How to Do a Good Gym

Gym can’t be done randomly. You have to follow the rules to avoid injury and other bad condition. Here, the rules you can apply when doing gym;

• Choose the best place for doing gym. You can do gym in a place where you can find complete tools to train.


• Start the gym from the lighter weight amount. Do it step by step and avoid using the hard weight amount directly because it will make your muscle become in dangerous condition.


• You can advance the weight amount but do it step by step.


• Not only do the gym, you should also give attention to your meals. Avoid the food that contains high carbohydrate, calorie and fat to make sure that your gym will be successful.


• Try to do healthy life to support your gym

The Example of Gym Workout Routine for Men

After you read about rules in doing gym, now you must know about gym workout routine for you. Here, a recommendation for you;

A Gym Workout Routine

Monday: for Legs

Do the exercise by doing these steps:

1. warm-up squats (do it 3 sets x 30 reps),


2. squats (do it 5 sets x 15 to 20 reps),


3. incline leg press (do it 3 sets x 15 to 20 reps),


4. leg extensions (do it 3 sets x 20 reps) and


5. lying leg curls (3 sets x 20 reps).

Wednesday: for Calves and Abs

Do the exercise by doing these steps:

1. warm-up standing calf raises (do it 3 sets x 20 reps),


2. standing calf raises (do it 5 sets x 8 to 12 reps),


3. calf press on leg press (do it 3 sets x 8 to 15 reps),


4. seated calf raises (do it 3 sets x 8 to 15 reps),


5. warm-up abs contraction ( do it 15 to 20 second),


6. Crunches (do it 5 sets x 8 to 15 reps),


7. Weighted decline crunches (do it 3 sets x 8 to 15 reps),


8. Oblique Crunches (do it 3 sets x 8 to 15 reps)


9. Lying oblique leg rises (do it 3 sets x 8 to 15 reps)

Thursday: for Chest

Do the exercise by doing these steps:

1. Warm-up bench press (do it 3 sets x 20 reps),


2. Bench press (do it 5 sets x 6-12 reps),


3. Incline bench press (do it 5 sets x 8 to 12 reps),


4. Chest dips (do it 4 sets x 8 to 12 reps) and


5. Dumbbell flies (do it 4 sets x 8 to 15 reps)

The exercise should be done 3 times per week consistently. Don’t forget to always consume good meals to support your gym. For few weeks, maybe you can’t found the significance change of your muscle but you must continue your gym because the result may be seen after 4-5 month you do the gym. Improves your motivation to get the best result and follow the workout without skip some exercise. By doing it step by step and consistently, you will be successful in doing gym workout routines for men.