Hi!
Every once in a while I come across photos of men and women working out together. I've had a session or two with my trainer Harold where as opposed to training me and standing by the side like a drill sergeant he works out along side me. "He"...hmmm... was he doing my routine or was I doing his?
I decided to take a look at some men's exercise routines to get a handle on just who may be wearing the pants... during my workouts. What exactly is a man's routine? This is what I found:
Easy Routine 3 Day Workout Routine-by Ian Lee, Fitness Specialist*
Usually, training programs are designed on a seven-day cycle corresponding to the 7 days of the week. One of the benefits of this 3-day workout routine is that it can be scheduled on any day of the week depending on your availability and what days you feel like going to the gym.
Even though you can choose the days to go, it is recommended to leave at least one day of rest between each workout.
Here is the suggested combination for your 3-day workout.
Day 1 - Chest, Back, Abdominal muscles and cardiovascular exercises (30 Minutes)
Day 2 - Day Off
Day 3 - Shoulders, Legs, Abdominal muscles and cardiovascular exercises (30 minutes)
Day 4 - Day Off
Day 5 - Biceps, Triceps, Abdominal muscles and cardiovascular exercises (30 minutes)
Day 6 - Day Off
Day 7 - Day Off
The focus of the article isn't really to tell you exactly what specific exercises to perform because everybody has access to different training equipment and their own preferred exercises for each muscle group.
It is more to guide you on what muscle groups to combine and how to efficiently distribute your workout.
Keep in mind that the entire workout shouldn't take more than an hour and a half including the cardiovascular training. In order to workout each muscle group adequately in such a short time, you'll have to carry out 3 sets of 3 exercises for each muscle group.
Each set should consist of 8 to 15 repetitions to allow your muscles to work adequately. It isn't worth lifting heavy weights at low repetitions because a three day routine isn't designed for people who want to build up strength and mass.
The routine is targeted at those who want to maintain their current physique and want to lose a little weight.
To demonstrate how the routine should be carried out, we will go into detail with a specific program for day 1.
Chest
Incline dumbbell press
3 sets, 15-12-10 repetitions
Flat Bench
3 sets, 15-12-10 repetitions
Pec-dec machine flies
3 sets, 12-12-12 repetitions
Lateral pull-downs
3 sets, 15-12-12 repetitions
Cable or Barbell rows
3 sets, 15-12-12 repetitions
Hyper extensions
3 sets, 15-15-15 repetitions
Do the same thing for each of the three days. Include your favorite exercises and don't forget to change them every month or two.
For your abdominal muscles have a combination of sit-ups and leg raises for a total of 6 sets with maximum repetitions for each one of those sets.
Cardio
Finally, finish off the workout routine with 30 minutes of cardiovascular exercises. Use your favorite machine whether it's the treadmill, the rowing machine or a stationary bicycle to increase your hearth rate and burn your excess calories.
As mentioned previously, the total workout shouldn't take more than 60 to 90 minutes. That means you'll have to shorten your rest intervals between each set and avoid socializing with everybody in the gym.
Usually one or two minutes between sets is plenty of time for your muscles to recuperate.
Another great way to save time is by super setting the exercises. Super-setting is to perform two exercises back-to-back. For example, when working your abdominal muscles, you could super set regular sit-ups with leg raises.
That means you would complete your maximum repetitions of sit-ups and right after, you'd start with leg raises for your maximum number of repetitions.
By "repping it out", you'll really emphasize and burn out the particular muscle group. Consequently, you'll also save time as a result. Super sets can be carried out with all exercises and for each body part.
An article will be written in the near future specifically on exercises that should be "super setted". Until then, start pumping and get your muscles toned.
*- Ian Lee, Fitness Specialist. Easy routine excerpt taken from Askmen.com
