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 
body only
Cocoons
Cross-Body Crunch
with cable
cable crunch
Cable Reverse Crunch
Cable Seated Crunch
Pallof Press
One-Arm High-Pulley Cable Side Bends
Kneeling Cable Crunch With Alternating Oblique Twists
standing/ kneeling Rope Crunch
Standing Cable (lower/higher)Lift

triceps exercises

weighted bench dips triceps
weighted bench dips triceps 

Lying Triceps
Lying Triceps skull crushers

lying triceps dumbbell extension
lying triceps dumbbell extension

Overhead Lateral Triceps Extensions
Overhead Lateral Triceps Extensions 

bench dips triceps
bench dips triceps
tricep pushups
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

Two Arm Dumbbell Kickback

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

 seated overhead dumbbell curl
Seated Alternating Dumbbell Curl

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