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- A gym workout routine for men can consist of12:
- A pull day, where you train your back and biceps with exercises such as pull-ups, rows, curls, and hammer curls.
- A push day, where you train your chest, triceps, and shoulders with exercises such as bench press, incline press, dips, overhead press, and lateral raises.
- A leg day, where you train your quads, hamstrings, and calves with exercises such as squats, lunges, leg press, leg curl, and calf raise.
- A rest day, where you recover and allow your muscles to grow.
- A repeat of the pull and push days, or a variation of them to suit your goals.
- A core day, where you train your abs and obliques with exercises such as crunches, leg raises, planks, and twists.
Learn more:âś•This summary was generated using AI based on multiple online sources. To view the original source information, use the "Learn more" links.Workout Breakdown
- Day 1 – Pull Day (Back and Biceps)
- Day 2 – Push Day (Chest, Triceps, Shoulders)
- Day 3 – Leg Day (Quads, Hamstrings, Calves)
- Day 4 – Rest
- Day 5 – Pull Day (Back and Biceps)
www.the-bodybuilding-blog.com/6-week-workout-pr…Lying Oblique Leg Raise: 5 sets x 10-15 reps
- Warmup Overhead Press: 2 sets x 15-20 reps
- Overhead Press: 5 sets x 8-12 reps
- Behind-the-Neck Press: 4 sets x 8-12 reps
- Dumbbell Side Lateral Raise: 4 sets x 10-15 reps
- Bent-Over Lateral Raise: 4 sets x 10-15 reps
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See more on healthline.com- Back/hamstrings: barbell deadlift— 5 sets of 5 reps
- Back: pullups or lat pulldowns— 3 sets of 10–12 reps
- Back: T-bar rows or seated cable rows— 3 sets of 10–12 reps
- Rear deltoids/traps: face pulls— 4 sets of 12–15 reps
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