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Lifting Workouts for Men

Ujwal Deshmukh Oct 25, 2018
Weightlifting is done to gain huge and well-toned muscles and is very popular among men. Here are some useful workouts for the same.
Weightlifting is a rage nowadays, and why not? It is in fact the best and most reliable way to gain muscle mass and also to shape up your muscles. Men have always been fond of and fascinated by weightlifting.
In the conquest of quick muscle gain, many men make a mistake of beginning weightlifting without proper guidance or properly planned workouts. In such cases, they do nothing but waste a lot of time and sometimes also injure themselves!
Remember that weightlifting is effective and useful only when you have a properly planned workout that targets the development of each and every muscle group under a qualified physical trainer. The workouts given here for men target each and every muscle group and stimulate optimal muscle building in men.

Weightlifting Workouts #1

This workout is an everyday routine and should be started with a warm-up session, including running/jogging and stretching exercises. For all the exercises, 3-4 sets with 8 - 10 repetitions are enough. At the end of the workout, one can perform abdominal exercises and wrist curls.

Day 1: Chest Workout

Some of the best chest exercises are:
  • Bench press
  • Dumbbell bench press
  • Peck deck flies
  • Incline bench or dumbbell press

Day 2: Shoulder Workout

The following exercises can be included in the workout for shoulders:
  • Shoulder press
  • Seated dumbbell press
  • Side lateral raises
  • Front lateral raises

Day 3: Bicep Workout

To have larger and well-toned biceps, you can perform the following exercises:
  • Bicep curls
  • Dumbbell curls
  • Hammer curls
  • Preacher curls
  • Bicep concentration curls

Day 4: Triceps Workout

Triceps shape up your arms, therefore you can include the following exercises in your workout:
  • Triceps Press
  • Lying Barbell Extensions
  • Triceps dumbbell extensions
  • Triceps dumbbell kick backs.

Day 5: Leg Workout

Leg muscle development should not be forgotten in the course of developing arms and other muscles. The following exercises are useful for shaping and strengthening leg muscles:
  • Hack squats
  • Calf raises
  • Sit ups

Day 6: Back Workout

Following exercises are effective for back strengthening and development:
  • Pull ups
  • Deadlifts
  • 1 Arm dumbbell row
  • Seated pulley rows

Weightlifting Workouts #2

This three day plan intends to target two muscle groups on a single day. Each workout should start with a good warm-up session and stretching exercises. 2-3 sets with 10-12 repetitions are enough when you target two muscle groups on a single day.


Begin the week with chest and shoulder workout exercises.


Amidst the week, subject your body to some back and leg exercises.


On the last day of your workout, concentrate on arm muscle development by performing bicep, triceps, and wrist exercises.


  • A good warm up session is important before every workout. Warm up exercises such as cycling, jump rope, running, and jogging get your muscles ready for the heavy workouts to come and prevent injury.
  • See that you do not lift weights beyond your capacity, as doing so would cause an imbalance and serious muscle injury.
  • Always insist on having your trainer beside you for support and guidance while doing the exercises.
  • Learn the right techniques before starting the actual workout. This would help you in completing the exercise comfortably. You can learn the right technique by trying the exercises with empty weights or barbells.
  • While doing exercises with free weights, see to it that you balance both sides properly.
  • Always perform intense and slow repetitions. These help in increasing your muscle strength and size.
  • Plan the time of your workout properly. Give enough time to rest in between the sets and exercises.
Elderly people if interested in weightlifting can contact a gymnasium in their vicinity and get a lifting workout for older men that will suit their body type and needs. Remember that punctuality, obedience, proper workout, balanced diet, and sufficient rest are some additional tips to gain a well-developed physique.
Disclaimer:  Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.