Gym Workout Routines for Men

gym workout routinesMaybe you are one of many people who often visited a gym to exercise. The last time I visited a gym was about 2 years ago, and now I often do exercise in my own home. Nevertheless, I still love go to a gym because it has a range of fitness equipment for a variety of workout needs. For beginners, the existence of a long line of fitness equipment can makes them become confused when determine what kind of exercises that should be done, especially if they are not accompanied by a trainer or a friend.

I think that gym workout routines for men can be divided into several parts based on the type of exercise performed at a gym. Generally, we would encourage you to focus on one type of exercise first until we reach the target, and then we were allowed to move to the next exercise. Several types of workout routines at gym, including:

Cardio Workout Routine

Cardio exercise is an exercise that is very common to be found in most of the gym, it does not require muscle strength so that favored by many people of all ages. Some types of fitness equipment that you can use in cardio exercises, including:

  • Treadmills
  • Stationary Bikes
  • Elliptical
  • Rowing Machines
  • Step Machines

In some fitness forums, most the experts advise to do cardio at least 30 minutes in one day. Doing regular cardio exercise has many important benefits to our health, among others:

  1. Lose weight
  2. Strengthen muscles of lungs and heart
  3. Increased bone density
  4. Reduced stress
  5. Helps relieve feelings of anxiety and depression
  6. Increasing your confidence on your physical appearance
  7. Make you sleep well

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Endurance Workout Routine

Endurance workout is an exercise that is intended to increase your endurance, both physically and mentally. One well-known method of resistance training is HIIT (High-intensity interval training). This exercise includes a series of exercises performed sequentially with little time to rest.

For this type of exercise, fitness equipment that will be used is quite varied. Generally, the equipment that often used, include:

  • Treadmill
  • Incline Bench
  • Cable Crossover Machine
  • Stair Stepper

Here is an example of a series of exercises that is used for resistance training.

  1. Ab Crunches
  2. Seated Calf Raises
  3. Bicep Curl Machine
  4. Dumbbell Shoulder Press
  5. Seated Leg Curl
  6. Seated Leg Press
  7. Straight-Arm Pull-down
  8. Cable Crossovers

These exercises performed for 3 sets, with repetition 15 to 25 times for each exercise. For workout time, you can set it to 3 times a week, i.e. Tuesday, Thursday and Saturday.

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Weight Workout Routine

Weight training is another exercise that most people do in gyms. The purpose of this exercise is to strengthen and increase the size of muscles, such as: arms, abdomen and thighs. The fitness equipment which often used for weight training, include:

  • Dumbbells
  • Weight Bench
  • Free Weights
  • Squat Rack

One important thing that you should do if you are interested in doing this exercise. Always start the workout with light weights, avoid weights that are too heavy for you. I know that most of us want to look cool while holding dumbbells, but it may bring an injury to you if you are not careful. Focus on light weights and when you start to get used to it, then you can increase the size of the weights that you will use next.

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Good Ab Workout for Men at Home

ab-workout-for-menMost of us often eat fast food to meet the caloric needs in one day. I myself in busy days, sometimes no longer pay attention to a healthy lifestyle, such as regular exercise, healthy diet and adequate rest. So, it is no wonder that I was surprised to realize that my waistline had increased dramatically.

The body of man is certainly different from women, and one thing I know for sure that men are more easy to get belly fat than women. From many things I have ever done to overcome the problem of a growing waistline, regular exercise is the most effective way to flatten the stomach, shrink waist size, and most importantly, to lose weight.

Good Ab Workout for Men at Home – NO Equipment Required

There are many good ab workouts for men designed to burn calories and restore balance to your body.


You can try to choose one of these exercises to burn fat from your body. Trust me you will need them, especially for those who seldom do exercises. Perform this exercise every day on a regular basis, I myself prefer to do it in the morning. I think 2km is a reasonable distance to be taken to obtain the benefits. You can also run/walk indoors as a warm-up exercise.


Bicycle Crunch

The exercise starts by lying on the floor or on a mat and then place both hands on the back of your head. Lift your legs and bend at position of 90 degrees. Then, move your legs as if you are cycling. This exercise is very effective for toning and strengthening your stomach muscles at the same time, so your belly will look slimmer in no time.


Leg Raise

Lie down on a mat, then lift your legs up and make sure that it is perpendicular to the floor. Hold for a few seconds, then lower your legs to form a straight line with your body without touching the floor. Repeat this movement for several reps.


Reverse Crunch

The exercise begins by lying down, place your hands on both sides of your body, and then bend your legs at 90 degrees. Move your legs by using the abdominal muscles toward your chest. Hold briefly and then return to the starting position.

Good Ab Workout for Men at Home – Equipment Required

In an effort to obtain maximum workout results, there is no harm for you to invest some of your money on a fitness equipment. I myself have a bench in my bedroom. It was very helpful for me.

A Bench

Basically you can replace the use of a mat with a bench in some exercises, such as reverse crunches, leg raises and sit ups. A bench will help optimize your workout results and provide comfort in the exercise.

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Ab-Doer Twist

This fitness tool looks very unique because it looks like a normal chair. This tool is designed to strengthen and tone your abdominal muscles in a way that is more fun, so that it may be suitable for those who are not too fond of or bored with some common ab workouts such as sit-ups or crunches.

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