Complex exercises in the gym for men. Training in the gym for men: a complex for beginners (photo). Reverse crunches on an incline bench

15.09.2013 18:59

Gym training program

Let's start with the fact that before each workout, a warm-up is MANDATORY.
I stretched, warmed up, ran for 10-15 minutes and then, on a warmed-up body, began training.

Monday
1) chest press
2) Triceps

You take your working weight, i.e. weight that you can do 8-10 reps for 4 sets.
The first week you do on a horizontal bench, the second you do on a vertical
(i.e. Monday horizontally, next Mon., vertically and so on).

After you did the barbell press (4x8-10 times) - dumbbell press
Also 4 sets of 8 reps.Horizontal and vertical press
(just like the barbell press, if the barbell press is in a horizontal position, then the dumbbell press, respectively, is also in the horizontal position).

After completing the dumbbell press, we move on to the wiring exercise.
You do 4 sets of 10-12 reps, no less than 10. So calculate the weight.

Instead of dumbbells, you can use a simulator, if there is one in the gym.

This completes the chest, we proceed to the triceps

There are a lot of options for pumping triceps, but because you're just starting out, we'll give you the basics.

And so, the first and most common exercise is the French press!

You do 4 sets of 10-12 reps.


After the French press, we go to the next exercise.

Extension of arms with a grip from above4 sets of 12 reps

Then exercise r bending arms on the block reverse grip , i.e. hand is not above, but below!

This concludes the basic exercises. Further on as, or press6x25, or run, see for yourself, but something of this is sure!

Wednesday
1) Legs
2) Shoulders

Barbell Squat Basic Exercise 4x8 times, for a start it will be fine.

Then press legs on a machine 4x12

Leg extension 4x12


Leg curls 4x12

Calf muscles. Put your weight light, the main thing is to lower and raise your feet high 4x20-25

This completes the legs, proceed to the shoulders

Dumbbell Lateral Raises (middle delta) 4x10

Rises in front of you (front delta) 4x12-14

Back thrust (rear delta) 4x12

That's all for Wednesday. And again, either press or run.

Friday
1) Back
2) Biceps

Bent over row (basic exercise). Do with a 4x10 belt

Row from above. One week you will do in front of you, the second after you4x10

Thrust to the stomach 4x12

This completes the back, proceed to the biceps

Standing in front of you with a straight bar 4x12

Sitting on Scott's bench 4x10

Want to have a beautiful body and at the same time be active public lifefilled with events? Easy! Visit the gym just 3 times a week!

But first things first. Let's say you train fully seven days a week, but at some point a job, a girl or social life will get in your way. And when that happens, you have two options - keep going to the gym or give up. An effective 3-day workout program is the secret to staying fit for any man.

This is not a daily back or chest workout. Staying fit and pumping even harder by exercising only three times a week requires something more intense. A workout program designed by Certified Strength and Functional Training Chris Smith will help you.

Rather than breaking down workouts by muscle group, Smith combines them into three highly effective full-body workouts. And it is right! The most effective training program involves.

This may sound crazy, but you know what's even crazier? No parties, no dates and your nephew's soccer game when you are away, because you need to swing! If you're dreaming of spending more time hanging out rather than exercising, here's how to do it.

Forget about traditional workout

This 3-day men's program targets all muscle groups. Smith praises this technique for one simple reason: High-intensity training targets muscle fibers more often, which can lead to more muscle growth.

The quads that you swing with the front squats during your first workout will recover once more when you do the barbell squats a couple of days later. As Smith explains, you pump a muscle, but you don't wear it out, so it recovers in a day or so.

Change the volume of loads

This strategy allows men to train just a few times a week:

  • On the 1st day, select a load of moderate intensity and volume, designed to create the so-called base for subsequent workouts;
  • On the 2nd day, increase the intensity to build muscle strength and prepare the body for the third workout;
  • Day 3 is a high volume training program that provides muscle growth and muscle mass.

Grueling work in gym You will have it on the last training day of the week, and then the muscles will recover for two whole days.

Over the weekend, you may have the thought of doing another strength training session. Do not do that. According to Smith, each workout should be done once per microcycle (one week). There must be at least one day off between them. The gym visit must be on Monday, Wednesday and Friday to free up the weekend.

The devil is in the details

During each workout, you will perform alternating sets of exercises consisting of complex, multi-joint movements. Difficult exercises use a huge number of muscle fibers at the same time, providing a great bang for your buck. You will be doing these difficult exercises in several alternating sets, as they are damn grueling.

How to do alternating sets? Do the first exercise (like pull-ups) and then rest for a set amount of time. After you have rested, do the following exercise. Continue until you have completed all of the recommended sets, and then move on to the next set of exercises.

Doing the exercises like this allows you to lift heavy weights set by set, because you have more time to recover. Don't forget to rest. Rest is essential for optimal results.

Training weight

Choose a load that will allow you to do all of the recommended reps while maintaining control and shape. Smith leaves one or two reps in reserve at the very beginning, and during the third workout he works to muscle failure. If you feel you can do more reps on the last set, increase the weight next week.

General developmental exercises

These exercises will not take long, so you can start them immediately after strength. Smith chooses jogging as his cardio workout. Running affects the glutes, quads, and calves by decreasing body fat. Running outdoors strengthens your muscles and joints. Different terrain will not allow you to abstract and move on autopilot. If you are injured and cannot run, ride your bike.

(7 estimates, average: 5,00 out of 5)

It is possible to form a beautiful body relief, gain muscle mass or increase your endurance without losing volume. and diet will help you achieve this. A gym workout program for men will bring results.

Base for beginners

To achieve the result, it is not enough to have a gym membership. People who are starting to work on themselves need a basic scheme. This is a set of activities that form the foundation for muscle development, allowing you to gradually adapt to stress. Don't try to take heavy weight from the first trips to the gym. Central nervous system, joints, ligaments should not get stress from sports. Once you get used to the weight, gradually increase it.

The period for beginners varies from one month to six months, taking into account the initial training of the athlete. Rely on someone with experience to come up with a work plan for your gym. Relying on a professional will help you achieve your goal faster. This will help accelerate muscle growth.

The main parameters of the program:

  • Classes 3 times a week
  • Work on the whole body (form the foundation)
  • Performing basic exercises
  • Smooth progression of weight gain
  • Balanced diet

First, save and use:

The variety of exercises is initially small. Basically, multi-component exercises that work several muscle groups at once. Perform 3-4 sets in each set, resting 1.5-2 minutes before the next. Better to start with 10-12 repetitions, increasing the number. Visits to the gym should be systematic. The technique of execution will help to avoid injury. The neuromuscular connection will improve.

Basic exercises:

  • Bench press
  • Bent-over barbell row
  • Triceps press
  • Press the bar from the chest
  • Lifting the bar for biceps
  • Classic pull-up

Divide this complex for 2-3 days. Alternate, considering that trainings should be every other day, with two days off for rest. An hour of study will be enough. First, warm up for 5-10 minutes (, stretching).

Give adequate exercise. Use a barbell. It will help to synchronize the movements and correct the performance. The weight that an athlete can carry three or four reps gives the muscle fibers the load they can handle. Energy saving is achieved through glycolysis.

Food is an anabolic steroid. Without it, training is wasted energy. To reset excess weight, the number of calories you eat should be reduced. If your goal is to gain muscle mass, increase. For the development of muscle fibers, the body needs protein in balanced amounts.

Gaining muscle mass

When the body got used to stress, the body began to take shape, you can begin to increase the number of muscle fibers. Intensive step-by-step work will help to add volume to the muscles. Each load level has its own strategy of work.

The type of weight training is no exception. The ideal set is 1-3 kg per month. As you gain more, you also store fat.

Duration of classes, recovery period

Do not exercise for more than an hour, overwork burns muscles. Exercise for no more than three muscle groups throughout the session. It's best to choose a regimen that doesn't engage one muscle group more than once a week. The distance between the same training days is 7-10. Rest between sets 1-4 minutes.

Recovery is part of training. Our muscle fibers grow during this period. Give up bad habits, observe your sleep schedule and organize your activities. It will take at least 72 hours to rehabilitate the body. You can visit the hall no more than four times a week.

Weight, sets, reps

Resistance exercise is a way to increase muscle size. To develop them, exercise with floating weights. The training program in the gym for men provides for a gradual increase in working weight, taking into account the indicators of the body.

Do the exercises correctly, follow the technique. Do three or four approaches in each set. Reps from 6 to 12.

Meal plan

You need to replenish your strength after the gym. The number of calories consumed should be greater than the calories burned. Athletes consume from 3500-4000 thousand calories per day when typing. Mass is increased by maintaining balance nutrients: fats, proteins and carbohydrates.

Achieving perfect relief or drying

Relief - low body fat and muscle stiffness. It is impossible without mass. During the set, our muscle fibers are a little loose and do not have the necessary elasticity, we grind the shape.

It is necessary to constantly work on your body, transforming it. There is no instant result, and you cannot do without a loss in volume if you want to focus on the relief of the body. Training in the gym for men according to the basic scheme can guarantee success. It is fundamental in the development of various muscle groups, contributing to their early development and growth. The first workout in the gym should not be stressful for an unaccustomed body. That is why it is necessary to start working with a light weight, as you get used to it, increase the load.

What is included in the complex of training in the gym for men

The main "pillars" of any training process are the following components:

  • a sports schedule consisting of three gym visits;
  • performing exercises aimed at working out the muscles of the whole body;
  • high-quality performance of a basic set of exercises;
  • a gradual increase in working weight;

After getting your body used to regular physical activity it's time to pay attention to building muscle fibers. The work should be done in stages, the ideal weight gain on a monthly basis should vary from 1 to 3 kg. Exceeding this indicator, you gain not only muscle mass, but also increase the amount of body fat. Proper gym workouts shouldn't be too long. Exercises lasting more than an hour lead to overwork and subsequent muscle burning. Try to pay attention to a maximum of three muscle groups in one workout. One muscle group should be trained no more than once a week. Between workouts on the same muscles should pass from 7 to 10 days. Rest between exercises should not exceed a time interval of 4 minutes. To achieve the best result, systematize your sports activities and pay due attention to the recovery of the body. The recovery process takes at least 72 hours.

Particular attention during training to increase muscle mass is paid to nutrition. The calories consumed after exercise should be higher than those consumed during exercise. The daily calorie intake of athletes ranges from 3,500 to 4,000. It is imperative to maintain a balance between the nutrients consumed in food: proteins, fats and carbohydrates.

What should be the training schedule in the gym for men

For beginner athletes, the training schedule in the gym is classic, divided into 3 days. The set of exercises is basic. It is necessary to focus on the base because it is precisely such a set of exercises that allows you to work out several muscle groups at once, due to which the volume of the muscles increases. You can study on Monday, Wednesday and Friday, you can also move the schedule, but make sure that there is a minimum break of one day between classes.

The set of exercises for the first workout of the week is as follows:

  • bench press on a horizontal bench. Do 4 sets of 10 reps;
  • dumbbell bench press on an incline bench - 3 sets of 12 times;
  • twisting (work on the press) - 3 sets of 12 reps;
  • reverse push-ups (one of best exercise for triceps) - 3 to 12;
  • dumbbell layout on an incline bench - 3 to 12;
  • dips - 4 sets of 10 reps

A set of exercises for Wednesday:

  • deadlift - 4 sets of 10 times;
  • twisting on a horizontal bench - 3 to 12;
  • work on biceps with a barbell or dumbbells - 3 to 12;
  • bending the arms on the Scott bench - 4 sets of 12 reps;
  • barbell shrugs - 3 sets, 12 reps
  • bent-over rows - you need to do 3 sets of 12 repetitions.

The gym workout schedule for Friday is as follows:

  • weighted squat (barbell or dumbbells) - 4 sets of 10 reps;
  • army bench press style - 3 to 12;
  • press on the simulator with your legs (will allow you to work not only the muscles of the legs, but also the lower back, as well as the lower press) - 3 sets of 12 repetitions;
  • work on the press - twists (on Friday, the complex can be supplemented with side twists to work out the oblique muscles of the press) - 3 sets, 12 reps;
  • lifting weights (kettlebell or dumbbells) to chin level - do 3 sets of 12 reps.

You need to start with a small number of sets and reps, gradually increasing the load. Do not forget about rest between sets - 1.5-2 minutes will be enough. Be sure to follow the correct exercise technique, otherwise injuries will not do.

At the beginning of each session, do a warm-up, which can be regular cardio exercises or stretching. At the end of the training, do not forget about the hitch - do a regular stretch, which will allow your muscles not only to increase in volume, but also to grow in length.

Circuit training in the gym - features of the program for men

It should be noted right away that the complexity of the circular training method is very high. Therefore, this training style is only suitable for trained athletes. In each lesson, only 1-2 muscle groups are worked out, in contrast to the program for beginners, where exercises involve several muscle groups at once. For men, the training plan in the gym is as follows: up to 6 types of exercises can be included in one circle, which must be performed in one approach without rest. After completing the circle, you take a short break of 5 minutes and start over.

In the first workout, you need to work out the muscles of the legs, the second workout is aimed at working out the pectoral and back muscles, the third is aimed at the shoulder girdle and the fourth is at the muscles of the arms.

Since the intensity of this style of training is high enough, it is imperative for men to stick to a diet to either maintain or gain muscle.

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Many men want an attractive and pumped-up body. Sometimes it’s not easy. Workouts at home don't always give the desired results. The key to achieving quick results is a well-designed gym workout program for men, a balanced diet and supplementation. The first is the most important. Let's look at what basic exercises on simulators for guys will allow you to form a beautiful body relief.

Training stages

A workout plan in a gym always has three steps:

  • warm-up. Its time is about 10 minutes, and cardio exercises are performed on the following simulators: bicycle, ellipsoid and treadmill... At this stage, the muscles are warmed up, which avoids injury;
  • Basic training. Minimum 40 minutes. Exercises are performed to work the whole body for drying or for relief.

Important! When drying the body, light weights are used, but the training takes place at a more intense pace, and when pumping up the muscles, the load should be large, and the exercise should be slow.

  • Cool down or stretch. At this stage, the muscles relax. At this stage, 10 minutes of time should be allocated.

All stages are important when building a training program. Let's take a look at the main stage of training.

Slender buttocks and hips are the dream of many girls. And they know firsthand how difficult it is to get rid of excess fat in this area. However, the end justifies the means. Let's take a look at what exercises for losing weight at home you can do.

A set of exercises for a man

This training program is designed for a week. Effective exercises should be performed in a circle in 2 or 3 sets. Everyone can make up the schedule and training schedule for themselves, but most professionals recommend practicing at least three times a week, then the result will not be long in coming.

Important! The breaks between exercises, if circular training is chosen, should be done in five seconds, and between approaches - half a minute. The main thing is not to let the muscles cool down.

The right program includes several effective exercises that are suitable for both professionals and beginners.

Frame deadlift

The exercise is aimed at working out the lower back zone. Correct execution technique:

  • you need to stand in a rack, picking up the bar, placed on specialized stops;
  • the stops should be set so that they are slightly lower or higher than the knee joints or in the middle of the thighs;
  • you need to stand opposite the bar in a position to perform the deadlift: the feet should be placed strictly under the hips, and the grip of the hands should be performed, placing them shoulder-width apart, the back should be bent;
  • the hips should be directed backward - this will make the hamstrings work;

Important! Alternatively, a mixed grip or bar grip can be used for heavy weights. In addition, it will be useful to use specialized belts that allow you to hold the weight.

  • the head should be kept straight;
  • the weight is carried through the thigh, then the knees;
  • field, it is pulled up and back a little until the moment of blocking.

Important! The shoulders should be pulled back at the end of the movement, and the weight should be placed on the stops. Only then repeat the exercises.

Seated Dumbbell Press

This exercise is aimed at working out the muscles of the shoulder girdle.

Execution technique:

  • you should take the dumbbells in your hands and sit on the bench;
  • you need to put dumbbells on your hips;
  • in turn, you should raise the dumbbells to the shoulder: first the right, then the left, or vice versa;
  • palms should be facing forward. This is the original position;
  • after that, having exhaled, you should raise the dumbbells above your head to the point when they touch one another, and linger at this point for a few seconds;
  • then you need to inhale and slowly lower your arms to the starting position.

Important! This exercise should be repeated 20 times.

If necessary, you can modify the exercise:

  • it can also be done while standing. You can use both horizontal and vertical benches;
  • turning it into an Arnold press. It can be performed initially, holding the palms towards you, and at the moment of lifting, turning them away from you. During the downward movement, the wrists should be returned to their original position.

Important! The Arnold bench press is not suitable for those with shoulder rotor problems.

Hyperextension on the bench

Technique for correct execution of the exercise:

  • you should resort to the help of a trainer or friend, since you need someone to hold your legs while performing the exercise;
  • lie down so that your hips are at the very end of the horizontal bench;

Important! The upper area of \u200b\u200bthe body should hang down and point towards the floor. The position is similar to the pose on the hyperextension bench. The range of motion will be less due to the height of the horizontal bench.

  • the torso should be straightened, the arms should be crossed in front of you or behind the head. This is the original position.

Important! You can increase the load by placing the weight under your crossed arms.

  • inhaling, you should bend at a slow pace at the waist to the maximum, but keeping your back straight;
  • you need to move forward until there is a feeling of stretching in the hips and it will be possible to bend without rounding the back.

Important! Do not round your back so as not to nullify the exercise or get injured. Also, you cannot swing the body.

  • exhaling, you should return the body to its original position.

You need to perform this exercise at least 20 times. The training system always includes exercises for this zone.

Lifting dumbbells while sitting for biceps

The exercise program is aimed at working out all the muscles in the body. This exercise will make your biceps work.

Correct execution:

  • you need to sit on a horizontal bench, taking the dumbbells in your hands. The elbows should be pressed against the body;
  • palms must be kept in a neutral position. This is the initial pose;
  • exhaling and straining the biceps, you should raise the dumbbells, turning your palms towards you up to the shoulder girdle. After him linger a little at this point;
  • after taking a breath, you need to lower the dumbbells at a slow pace, returning your arms to their original position.

The minimum must be done 15 times for each hand.

Dips on the uneven bars

Triceps works. Execution scheme:

  • the body must be held on outstretched arms. This will be the initial position;
  • taking a breath, you need to bend your arms at a slow pace, without jerking, until a right angle is formed.

Important! You need to keep an upright position, keeping your elbows close to the body. This way you can achieve a good study of the triceps.

  • exhaling, you need to straighten your arms, returning to their original position.

The exercise should be performed as many times as possible.

Important! You can increase the load by hanging the load on the belt on the belt, the muscles will be worked out for relief.

Barbell Deep Squat

In this exercise, the main load falls on the hips and buttocks.

Technique for doing box squats:

  • the bar should be placed slightly above the level of the shoulder girdle;
  • you need to take a position standing under the bar and place it slightly below the level of the neck on the back of the shoulders;
  • the bar should be held with both hands;
  • you should remove it from the racks, while pushing off with your feet and straightening the body;
  • you need to step back and place your feet shoulder-width apart, and turn the socks slightly to the sides. This is the primary pose.

Important! The back should be straight, while the deflection in the lumbar region should remain natural.

  • inhaling, you should slowly sit down, while taking the pelvis back. It is necessary to lower at a slow pace until the back zone of the thigh part touches the calves;
  • having exhaled, you should straighten up, returning to its original position.

This exercise should be performed at least 20 repetitions.

Important! When performing this exercise, a large range of motion is provided, respectively, the body will be almost in an upright position.

Seated Kicking on the Bench

The work of the abdominal muscles is necessarily included in the set of exercises. Scheme for performing one of the effective exercises:

  • you should sit across the bench, bend your legs and place them strictly parallel to the floor;
  • hands should be placed on the bench and held on to them;
  • the upper area of \u200b\u200bthe body should be tilted forty-five degrees. This will be the initial pose.
  • having exhaled, you should pull up to chest knees and tilt the body forward. You need to stay at this point for a few seconds;
  • inhaling, you must return to the starting position.

You need to perform the exercise at least 20 times.

This course will allow you to achieve good results and beautiful muscle relief. It is important to follow all recommendations and not rush to increase weight. The load should be increased gradually.