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Gym Workout Routines for Men

Pragya T Nov 25, 2018
Wondering, what are some good gym workout routines for men? Here is a sample balanced workout routine for men that you can follow.
Firstly, if you are a beginner then it is important that you start very slow with any routines for gym workouts, and have an instructor guiding you in the same. Because, when the proper technique while exercising is not followed, you might suffer from injuries. Also, beginners need to progress slowly from a low intensity workout to a high intensity one.
However, gym workouts for men are best for those who are aiming at bodybuilding, or even for those who want to just keep fit. They can follow workout routines for men at home using a set of weights. While doing your daily workout, make sure you follow a balanced nutritious diet and take adequate rest to maintain optimum health.

Free Gym Workout for Men

Here is a weekly free gym workout routine for beginners. Beginner should use lighter weights and follow basic strength training for the first and second month, then more intensity can be added. If you wish to decrease weight from a certain region, then add more sets of a particular weight training exercise.
  • Half hour of cardio workout
  • 15 minute of shoulder exercises
  • 5 minutes of stretching
  • Half hour of cardio workout
  • 15 minute of abdominal exercises
  • 5 minutes of stretching
  • Half hour of cardio workout
  • 15 minute of triceps and biceps exercises
  • 5 minutes of stretching
  • Half hour of cardio workout
  • 15 minute of chest exercises
  • 5 minutes of stretching
  • Half hour of cardio workout
  • 15 minute of butt and leg exercises
  • 5 minutes of stretching
  • Half hour of cardio workout
  • 15 minute of back exercises
  • 5 minutes of stretching
This is the day when you don't go to the gym. One day in the week give break to the body and rest. So, on Sundays don't do a workout. However, if you feel too full after a meal, then take a 15 minutes walk.

Different Types of Gym Exercises

Cardio Workout

In the half an hour cardio workout, you can use different cardio machines. Cardiovascular exercises help to lose weight and increase the heart and lungs capacity.
In half an hour workout of cardio you can do 15 minutes on treadmill and 15 minutes on the elliptical trainer. However, if you have any back problems then consider mild jogging on treadmill for 15 minutes and 15 minutes on the bicycle.


Stretching for 5 minutes after strength training is very important. Stretching exercises have many benefits. Firstly, they will help you to increase your flexibility and secondly, it will help you to cool-off after the workout.

Strength Training

Strength training will help you to tone up the body and build muscles. Here are various exercises according to the major muscle groups.

Shoulder Exercises

  • Military press
  • Shoulder fly
  • Upright row
  • Shoulder press

Triceps and Biceps Exercises

  • Bicep Curls
  • Push downs
  • Triceps extension

Chest Exercises

  • Chest fly
  • Bench press
  • Push ups

Back Exercises

  • Bent over row
  • Back extension
  • Deadlift
  • Good morning
  • Lateral pull downs
  • Lateral pull ups

Abs Exercises

  • Ab crunch
  • Leg raise
  • Bicycle crunch

Hips Exercises

  • Hip abduction
  • Hip adduction

Legs Exercises

  • Leg extensions
  • Squats
  • Leg press
  • Lunges
  • Leg curls
  • Calf raises
This was the gym routine for men and the various exercise you can include in your workout. So, follow these routines for gym workout regularly and achieve your fitness goal. Good luck!