Male Workout Plan

Male Based Workout Program

Day 1 - Back Sets Reps
Front Pulldowns 4 12-6
Barbell Rows 3 12-8
Dumbell Rows 3 10-6
Seated Machine Rows 3 10-6
Deadlifts 4 10-4

Day 2 - Chest Sets Reps
Barbell Bench Press 4 12-6
Incline Dumbell Press 3 12-8
Dumbell Flyes 3 15-10
Machine Press 3 20-15
Cross Cables 4 15-10 * Drop set on each set

Day 3 - Legs Sets Reps
Quads
Barbell Squats 4 12-6
Leg Press 3 15-10
Walking Lunges 3 20
Leg Extension 3 50-30 * Drop set on each set
Lying Leg Curl 3 15-10
Stiff Leg Deadlift 3 12-8

Day 4 – Shoulder, Calves Sets Reps
Dumbell Shoulder Press 4 12-6
Side Lateral Raise 4 12-6
Barbell Upright Rows 3 12-8
Rear Laterals 3 12-8
Dumbell Front Raise 3 15-12
Dumbell Shrugs 3 12-8
Standing Calf Raises 6 15-8
Seated Calf Raises 6 40-15

Day 5 Arms, Abs Sets Reps
BICEPS
Barbell Curl 4 12-6
Dumbell Curl 3 12-8
Hammer Curl 3 12-8
Reverse Curl 3 15-10
TRICEPS
Tricep Pushdowns 6 20-10
Dumbell Tricep Extension 3 10-6
Reverse Skull Crushers 3 12-8
Seated Dips (Weighted) 3 12-8 * Drop set on each set
ABS
Hanging Leg Raise 4 4 Sets to failure
Crunches 3 3 Sets to failure

*Cardio should be performed thrice a week for 20-30 minutes per session. Cardiovascular training can include jogging, treadmill, cycling, stationary bike, stair climbing, rowing or stepping.

Additional information