Workout Plan #1 for Men

The following exercises should be performed 5 days in a row with one day off to rest. Remember to increase your weight with each set and try to do maximum sets. Example, if you usually do 3 sets, aim for 4. Incorporate a core circuit for 20-30 minutes or try Pilates and/or Yoga. Drink water during your workouts to stay hydrated.

• Day 1 – Legs:
  • Hack squat
    • 1-2 warm up
    • 1 set of 8-10 repetitions
    • 1 set of 10-12 repetitions
    • 1 set of 15 repetitions
    • 1 set of 20-25 repetitions
  • Walking lunges holding a barbell
    • 3-4 sets of 12 repetitions
  • One leg press
    • 3-4 sets of 12-15 repetitions with each leg
  • Lying down leg curls
    • 3-4 sets of 10-20 repetitions with each leg
  • Leg curls (standing on one leg)
    • 3-4 sets of 10-12 repetitions
  • Good Mornings or Top End dead lifts
    • 4 sets of 8-10 repetitions
• Day 2 – Back:
  • Partial Dead Lifts (top 1/3 pull)
    • 1-2 warm ups
    • 5 sets of 5 repetitions
  • Close Grip Pull Downs
    • 4 sets of 12-15 repetitions
  • One Arm Hammer Rows
    • 4 sets of 12 repetitions
  • Wide Chin Ups
    • 3 sets of 6-10 repetitions
  • Straight Arm Pull Downs
    • 3 sets of 15 repetitions
• Day 3 – Chest:
  • Flat Dumbbells Press
    • 1-2 warm ups
    • 3 sets of 6 repetitions
    • 1 set of 8-10 repetitions
    • 1 set of 10-12 repetitions
  • Seated Incline Hammer using Press Cables
    • 4 sets of 8-12 repetitions
  • Flat Flyers with your feet off the bench
    • 4 sets of 10 repetitions
  • Cable Crossovers
    • 3 sets of 12-15 repetitions
  • Super Set with 3 sets of Push Ups to failure
• Day 4 - Shoulders:
  • Machine Shoulder Press
    • 1 set of 6-8 repetitions
    • 1 set of 8-10 repetitions
    • 1 set of 10-12 repetitions
    • 1 set of 15 or more repetitions
  • Two Arm Cables Bent Lateral Raise
    • 4 sets of 12-15 repetitions
  • Seated Dumbbells Lateral Raise
    • 5 sets of 12-15 repetitions
  • Horizontal Shrugs
    • 3 sets of 10-12 repetitions
  • Heavy one arm Dumbbell Swing
    • 3-4 sets of 8-10 repetitions
  • Horizontal Shrugs
    • 3 sets of 10-12 repetitions
• Day 5 - Arms:
  • Two arm machine Preacher Curls
    • 1 set of 6-8 repetitions
    • 1 set of 8-10 repetitions
    • 2 sets of 10-12 repetitions
  • One arm Dumbbell Preacher
    • 3-4 sets of 8-10 repetitions
  • One arm Dumbbell Concentration Curls
    • 3-4 sets of 10-12 repetitions
  • Triceps Pushdowns
    • 1 set of 6-8 repetitions
    • 2 sets of 8-10 repetitions
    • 2 sets of 10-12 repetitions
    • 2 sets of 12-15 repetitions
  • Reverse Grip one arm Push Down
    • 4 sets of 12-15 repetitions
  • Close Grip Bench Press
    • 4 sets of 12-15 repetitions

Add in 2 rest days as required to make up a 7 day weekly schedule. For this type of lean muscle building program, it is not required to do separate cardio. You can incorporate circuit training (no rest or very little rest as needed between sets/exercises).