Sample Workout Plan Aimed At Men

Monday: Arms
  • Flat Barbell Bench Presses – 10 to 12 Reps
  • Incline Dumbbell Presses – 10 to 12 Reps
  • Dips – 10 to 12 Reps
  • Cable Crossovers – 12 to 15 Reps

  • Chins – 10 to 12 Reps

  • T-Bar Rows – 10 to 12 Reps
  • Pulldowns – 10 to 12 Reps
Tuesday: Full Body
  • Front Military Presses – 10-8-6-10 Reps

  • Side Lateral Raises – 8 to 10 Reps
  • One-Arm Cable Raises – 10 to 12 Reps
  • Barbell Shrugs – 10 to 12 Reps

  • Dumbbell Shrugs – 12 to 15 Reps
  • Lying Triceps Extensions – 10 to 12 Reps
  • Standing Barbell Curves – 10 to 12 Reps
Wednesday: Legs
Squats – 10 to 12 Reps
  • Leg Extensions – 12 to 12 Reps
  • Lying Leg Curls – 12 to 15 Reps
  • Standing Calf Raises – 15 to 20 Reps
  • Roman Chair Situps – 20 to 30 Reps
Thursday: Arms
  • Flat Barbell Bench Presses – 10 to 12 Reps
  • Incline Dumbbell Presses – 10 to 12 Reps
  • Dips – 10 to 12 Reps
  • Cable Crossovers – 12 to 15 Reps
  • Chins – 10 to 12 Reps
  • T-Bar Rows – 10 to 12 Reps
Friday: Full Body
  • Front Military Presses – 10-8-6-10 Reps
  • Side Lateral Raises – 8 to 10 Reps

  • One-Arm Cable Raises – 10 to 12 Reps
  • Barbell Shrugs

  • Dumbbell Shrugs
  • Reverse Pushdowns – 10 to 12 Reps
  • Lying Triceps Extensions – 10 to 12 Reps
  • Standing Barbell Curves – 10 to 12 Reps
  • Concentration Curls – 10 to 12 Reps
Saturday: Legs
  • Squats – 10 to 12 Reps
  • Hack Squats
  • Leg Extensions – 12 to 15 Reps

  • Lying Leg Curls – 12 to 15 Reps
  • Standing Calf Raises – 15 to 20 Reps
  • Crunches – 20 to 30 Reps
  • Roman Chair Situps – 20 to 30 Reps
Sunday: Rest Day