gym workout routine for men with images

gym workout schedule for men

Abs/chest/back,lower/body/upper body/shoulder/biceps/triceps/ calves/quads/hamstrings.

best time for gym exercise daily
morning 6.Am may be better than evening.

Ideal workout duration?

45 minutes from another source from web. because After 45 minutes, your body stops producing testosterone and HMG (human Growth hormone) and produce cortisol that kills our muscle.
better to leave when you feel stressed.

difference between exercise and workout

workout harder than exercise and it needs equipments.

 compound exercises or isolation which is first?
compound 1st and then isolated. to avoid early fatigue, reduce gym time, hormone levels and overtraining muscles.

Top compound exercises
Barbell rows
benchpress /incline /decline/ flat
Deadlifts
squats
seated/ standing military press
pullups
pushups

Abs excercises

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

1. Reverse Crunch
2. Crunch (20sets 2 times ) Newbie 8,10,12 counts 3 sets.
3. Cable pull-through legs
4. Plank to opposite raise
5. WIDE-STANCE ROPE ROTATION
6. SUSPENSION STRAP FALLOUT
7. BaseBall Crunch
8. Flat Bench Lying Leg Raise
9. Seated Barbell Twist
10. Barbell Squat
11. pushups
12. Plank
13. Jackknife Sit-Up
14. 3/4 Sit-Up
15.  Bicycle Crunches
16. with barbell, dumbbell, bench, body 

 

triceps exercises

 

weighted bench dips triceps

 

 

Lying Triceps skull crushers

 

 

lying triceps dumbbell extension

 

Overhead Lateral Triceps Extensions

 

bench dips triceps

tricep pushups

 

 

 

 

 

 

Dumbbell single arm
Dumbbell with 2 two arms
seated tricep
kick back
bent over kick back
Lying Triceps skull crushers with dumbbells /barbell
 PRESS/push DOWN cable 
reverse one arm with cable
one arm with cable
Overhead cable tricep
Overhead Lateral Triceps Extensions 
bench dips
close grip bench press / Triceps Bench Press

tricep pushups
more.. with dumbbells
more tirceps at bodybulding.com

 

Biceps

Top 10 bicep exercises
INCLINE HAMMER CURLS
INCLINE INNER-BICEPS CURL
STANDING CONCENTRATION CURL
EZ BAR CURL
WIDE-GRIP STANDING BARBELL CURL
ZOTTMAN CURL
 BARBELL CURL Standing / seated

DUMBBELL BICEPS CURL
Inclined dumbbell curls
HAMMER CURL
OVERHEAD CABLE CURL
Cable Curl
Cheat curls (for Advanced)

or
21 Exercise with barbell
Lying barbell curl on incline bench
Reverse grip curls with bar or cable
Supinating dumbbell curls on ball
STANDING CONCENTRATION CURL
pull ups
Crazy 6 Exercise Arm Workout

chest exercises

SMITH MACHINE INCLINE PRESS
INCLINE DUMBBELL FLYE
Dumbbell Bench Press 
 Bench Press Normal,Upper Lower
Cable Crossover
OR

1. dip chest exercise
2. INCLINE DUMBBELL PRESS
3. LOW CABLE CROSSOVER
4. HAMMER STRENGTH CHEST PRESS
5. DUMBBELL FLYE

 

 

 

 

 

 

 

 

 

 

 

 

shoulders

Top 10 shoulder exercises

1. Standing dumbbell press
2. Standing barbell press
3. chinups
4. shoulder press
5.  Bent-Over Reverse Fly 
6. Seated Over Reverse Fly 
7. Prone Reverse Flye
8. Standing Reverse Flye
9. Seated Front Hammer Raises with Dumbbell 
10. Dumbbell front raise 
11. Dumbbell / barbell Shoulder Shrug
12. Lateral Raises with Kettlebells
13. Alternating Cable Shoulder Press
14. Alternating Deltoid Raise
15. Alternating Kettlebell Press
16. Alternating dumbbell Press shoulder
17. Arnold Dumbbell Press (rotating shoulder)
18. Seated/ stand barbell press
19. One-Arm Side Laterals
20. front plate raise

shoulder exercises with cables

1. Bent Over Low-Pulley Side Lateral
2. Upright Row
3. Cable Shrug
4. Lateral Raise
5. Front Raise
6. Kneeling External /internal Rotation
7. Standing External Rotation
8. Standing Sideways External Rotation

lattice

top 10 lattice exercises