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Muscle Building

As guys, many of us are searching for workout routines for men which will help us put on a little size. No, not BigMac type size, but muscle mass. However, if you’ve spent any amount of time looking for beginning bodybuilding workout routines for men on the internet, you’ll notice that many of them jump right into the deep and this can be risky. Going full out with heavy weight loads as a novice lifter can lead to, at best serious soreness and at worst, serious injury.

This week at Workout Routines for Men, we’re going to present an entry-level bodybuilding routine. This workout will be a good 4 to 6 week introductory regimen to acclimate your body to the unique demands of weight training. This is a circuit style program and should be followed in sequence.

Workout Routines for Men Selection: Beginner’s Bodybuilding Circuit

Objective: Muscle toning necessary for advanced weight lifting

Workout Duration: 60 minutes, 3 days per week

Cardio exercise: 30 minutes

Incline Dumbbell Press: 20 – 15 – 10

Dumbbell Fly: 20 – 15 – 10

Skullcrusher: 20 – 15 – 10

Tricep Pushdown: 20 – 15 – 10

Crunches: 20

Hanging Leg Raise: 20

Lying Bent Leg Knee Raise: 20

Seated Dumbbell Press: 20 – 15 – 10

Squat: 20 – 15 – 10

Leg Extension: 20 – 15 – 10

Calf raise: 25

Lying Bent-Knee Leg Raise: 25 at a good tempo

As you can see, I prefer this routine laid out as cardio work, chest, triceps, core, shoulders, then legs. I have found that breaking up the upper body segment by adding core work prior to shoulders gives adequate time to recover for the seated dumbbell press. Additionally, I like adding a final high-speed core element at the end of the workout to raise the heart rate for one last push.

If you’re interested in beginning an intermediate to advanced bodybuilding routine, try this regimen for 4 to 6 weeks prior to moving on. The high repetitions will cause physiological adaptations which will prevent injury and soreness later on. Stay tuned to Workout Routines for Men for more fitness routines, nutrition advice, and health news!

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