Practical Workout Routines at Home for Men

A home workout routine should always be synchronized with your fitness goals. Whether you plan to add extra weight or tone your body, it is vital to make a serious plan.

You can find any exercise for men via the Internet, but keep in mind that your body structure is not the same as your colleague’s or even your father’s. The men’s home workout routine could be standardized to a limit, but you should adjust some minor tweaks based on your physiology.

Home workout routines for beginners

When it comes to obtaining the best physique, an accurate fitness program is vital. Whether you are going to get in shape or simply increase your training level, it is crucial to plan your training volume to spur new muscle development as you progress.

Generally speaking, starters have been practicing for less than one year, intermediates for 1 or 2 years (at least). Please note that you should not endeavor advanced levels unless you have the right strength training experiences, especially a men’s home workout routine.

The recommendations below require a limited amount of equipment. Some of the movements could be alternated with bodyweight exercises in which you need to use your body’s weight to resist.

The first session: Chest, back, shoulders, legs, biceps, and triceps

Many of us usually start the workout session as novices, so we need to establish the fitness routine at the beginning. The chest, shoulders, back, legs, biceps, and triceps are the workout domains.

Before starting the fitness program, it is vital to spend a few minutes warming up to prevent injury. Doing stretches (high knees and butt kicks, for instance) to flow the blood in your muscles and move joints through the range of motion

• Chest exercises and barbell bench press: you need to pay attention to a few basic chest exercises with barbells, as the wrong form or half-assed effort will drop your routine. Hitting the chest area from every angle. You should focus on your upper, middle, and lower chests.
• Back and lat pulldowns: Back and lat pulldowns probably impact your back muscles. You probably do these exercises at a workstation with adjustable plates. Pull a hanging bar toward your chin and return it back with control for repetition while seated. These exercises could be considered an upper-body strength workout.
• Shoulders and seated dumbbell press: you sit on a gym bench and keep two dumbbells at shoulder height with an overhand grip. Then, you lift the weights above your head until your arms are fully broad. After that, you gradually return the body to the starting position. The dumbbell shoulder press is one of the simplest pressing variations, so many of you will encounter it early in your fitness journey.
• Legs and leg extensions: these exercises are usually performed with a lever machine. Sit on a padded seat and lift a padded bar with your legs. The workout mainly improves your quadriceps muscles on the front of your thigh, mostly the rectus femoris and the vastus muscles. Though leg extensions are safe, you need to choose the right form. Moreover, it is crucial to add proper weights so that your knees and legs are secure and manageable during each movement.
• Biceps and barbell bicep curls: these are classic and timeless workouts, but they could be considered advanced workouts. For beginners who might want to practice the biceps training basics before improving other curl variations. You have to move a little bit of weight.
• Triceps rope pushdowns: you should attach a rope handle to the high pulley of a cable machine. Then, you hold your elbows tucked in at the sides, reach the handle, tense the core, and turn your hands down till your arms are fully wide. After that, you turn the body back to its starting position. Please keep in mind that your forearms should only move.

The second session: triceps, biceps, back, and shoulders

If you could do exercises three days a week, you would take into account full-body workouts each time. Your body will get lots of time to recover in between sessions, and you ought to do all workouts safely in your muscles during the session. The second session will emphasize your chest, shoulders, and back. Additionally, you might add triceps and biceps workouts at the same time.

• Triceps exercise: to practice triceps, you can isolate or compound elbow extension movements. Furthermore, you statically contract them to straighten the arm against resistance. Isolation movements for the triceps could be lying triceps extensions, cable push-downs, arm extensions (behind the back), bench presses, military presses and dips, etc. A close grip could improve the triceps more than wide grip movements.
• Bicep workout: biceps are small muscles, but developing them is quite “big”. In other words, you need time, knowledge, and proper programs. Luckily, a bicep workout is not difficult. There are 20 exercises that you can try, such as chin-ups, cable curls, hammer curls, and ez-bar curls.
• Back workout: the back is one of the largest and strongest parts of our body, but it is not easy to connect all muscle groups in the back. When it comes to doing exercises, you should notice your back and find the right workout as you improve other parts of your body. There are huge benefits to enhancing your back, from injury prevention to supporting you as you pull weights and fixing your posture. The best back exercises are seated cable rows, chin-ups, pull-ups, rack pulls, high pulls, trap bar deadlifts, etc.
• Shoulder workout: well, few men enjoy shoulder workouts, and neglecting them will put you at risk. Lack of broadening out up top will mean that you cannot get the V-shape, no matter how many sit-ups you do or how many inches you lose from the waist. The shoulder is made up of two types of muscles: extrinsic and intrinsic. Extrinsic muscles come from the torso and attach to the shoulder bone. Intrinsic ones originate from the scapula and clavicle. They might attach to the humerus. To target your shoulders, you may attempt a reverse fly, seated military press, plank dumbbell shoulder raise, etc.

When your level upgrade is immediate

After doing the basics in the gym for many months, this is the time to increase your training level to keep your gains coming. At this time, you need to draw attention to the right technique and find the weight bars to handle more weight.

For four days a week, your intermediate program could focus on new muscle growth. When they become simple, you need to add more weight or more reps, and you even put more sets between sessions.

If you plan adequately, you will keep this routine for the long term until you reach an advanced level or even become an athlete. It would be useful to change your workouts on occasion in order to engage the fitness stream and avoid burnout.

Soreness is not always a signal of muscle development. At this level, you get some training exercises. So, you might not get sore after a training program.

• The first day: chest, shoulders, and triceps
• The second day: back and triceps
• The third day: legs
• On the fourth day, the shoulders, chest, and triceps
• The fifth day: back and biceps

When your fitness goals are advanced

To boost your level to the next level, additional volume (sets and reps) and intensity training (weight on the gym bar) are necessary. Please bear in mind that you should not try this routine if you have not maintained the intermediate schedule for a few years.

The muscle gain will come as slowly as it did when you were a beginner or an intermediate trainee, but there is still a chance to grow during this period. This workout routine requires you to be in the gym six days per week, with a day to rest in between. You probably increase weights on the bar from week to week to make sure proper progress is made when following the men’s home workout routine.

• The first day: chest and back
• The second day: legs
• The third day: shoulders and arms
• The fourth day: rest
• The fifth day: chest, shoulders, and triceps
• The sixth day: back and triceps
• The seventh day: legs

FAQs

Final words

You could be somebody who has already practiced workouts at the gym hundreds of times, or it might be your first time. Based on the men’s home workout routine and some recommendations above, you will select and make a fitness plan that is suitable for your body and kick off exercising right away.