2 workouts for men who want to look amazing this summer

 

man exercise in gym

I just realised that this blog may be a bit “girly”, so I decided to give some advice to those men who love exercising and be on shape too. Because boys, I will tell you a secret… Women like men who look after themselves. So, stop being lazy and start working out! Here you go some workouts for men who want to look amazing this summer.

I have found a really good website where you can set your personal goals and workouts, and they will give you an exercise routine that you can follow in order to get the body that you want. I will give you some examples of those workouts and you can check for more at https://www.bodybuilding.com/fun/workoutdatabase.htm

I have just picked two different work outs for beginners and I added some cardio exercises up because I consider that it is important too. The ideal is to combine cardio and strength exercises to boast about your body. After training, do not forget to do some stretching exercises to avoid injuries.

1. Beginner’s workout, 3 days per week

If you have ever exercised before, this beginner’s workout may help you to gain size and strength. You just need to repeat the following exercises three times per week and train the same weekdays. For example, train on Monday, Wednesday and Friday of every week to create an exercise routine, or Tuesday, Thursday and Saturday. Workout:

  • Jog, run, walk or cycle for 10 to 15 minutes.
  • Crunches: 20 to 30 reps.
  • Squats: 12 to 15 reps.
  • Leg curls: 12 to 15 reps.
  • Flat dumbbell presses: 10 to 12 reps.
  • Seated pulley rows: 10 to 12 reps.
  • Dumbbell shoulder presses: 12 to 15 reps.
  • One-arm dumbbell extensions: 10 to 12 reps.
  • Seated dumbbell curls: 10 to 12 reps.
  • Calf flexes on leg press machine: 15 to 20 reps.
  • Stretch 8 to 10 minutes holding every stretching exercise for about 5 to 10 seconds.

Do 3 set of each exercise and do not forget to rest about 45 to 60 second between sets. And do not use weights that are too heavy for you.

2. Full body beginner’s routine, 3 days per week

If you are looking to gain some mass quick, the full body beginner’s routine is your workout. This is a very complete routine where you will train legs, arms, back and shoulders. Pick three days per week for training and try to exercise the same days of every week.

  • Jog, run, walk or cycle for 10 to 15 minutes.
  • Bent-leg leg raises: 15 to 20 reps.
  • Leg presses: 12 to 15 reps.
  • Leg curls: 12 to 15 reps.
  • Incline bench presses: 10 to 12 reps.
  • Lat pull downs: 10 to 12 reps.
  • Front military presses: 12 to 15 reps.
  • Lying triceps extensions: 10 to 12 reps.
  • Standing dumbbell curls: 10 to 12 reps.
  • Standing calf raises: 15 to 20 reps.
  • Stretch 8 to 10 minutes holding every stretching exercise for about 5 to 10 seconds.

 

Do 3 set of each exercise and do not forget to rest about 45 to 60 second between sets. And do not use weights that are too heavy for you!

If you have different methods of training, we would love to hear about them, share it with us so we can create a big community of healthy people! If you have enjoyed this post, please do share it with your friends and networks.

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