Good Training Routines For Men

Have you ever noticed that everywhere you go on the internet looking for training routines everyone is trying to sell you theirs, but no one seems to want to give their training routines for free? Well that until now in this page I am going to give a few good examples of training routines I have done in the past that I have found good in my experience for different areas of training.

Training routine 1:

(Ideal for someone just starting out):
Train Monday, Wednesday and Friday taking Tuesday, Thursday and the weekend as rest days, your training will be the same each day, bear in mind this training routine is for someone just starting out at the gym, you might want to do this for 3-4 weeks just till you get into the swing of things, but it’s very good for getting going and also a good training routine for losing a bit of excess fat I find.

Start with a 10 min warm up on any piece of cardio equipment at 60% of your max heart rate, you can work this out by subtracting your age from 220, so for example my age is 25, so 220-25=195 so 195 is my maximum heart rate, so 60% of this is just below 120 this is the heart rate I will try and maintain through the ten minutes of cardio.
Follow this with one set of each of the following.

15 reps seated chest press.
15 reps seated soulder press.
15 reps seated curls.
15 reps seated tricep press.
15 reps lat pull downs.
15 reps leg curls.
15 reps leg extentions.

only rest 30 seconds between each set and then immediately follow with another 10 minutes cardio on a machine of your choice, I usually opt for either the treadmill of the
Cross-trainer.This training routine should take about 30 minutes and although only short if done right only having short rests between exercises your heart rate should remain raised throughout, this will mean you constantly burn calories throughout the training routine.

The next training programme we will look at is a general training routine that I use on a regular basis its quite good for gaining size and strength whilst maintaining a low body fat.

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Training routine 2:

Again start with a quick warm up on any piece of cardio equipment 5-10 minutes at 60-70% of your max heart rate and at the end of every workout a further 10 minutes cool down, I tend to like the cross trainer to cool down.

Monday chest and abs:

Flat bench: 3 sets 6-8 reps
Incline dumbbell press: 3 sets 6-8 reps
Cable cross over’s: 3 set 6-8 reps
Ab crunches 3 sets of 20

Tuesday legs:

Leg curls 3 sets 6-8 reps
Leg extensions 3 sets 6-8 reps
Calf raises 3 sets 6-8 reps

Wednesday cardio:

Cardio day in the training programme.My gym has a 40 minute spinning class on a Wednesday which is really good but if you don’t have access to these sorts of classes any cardio is fine 30-40 minutes try and really get your heart rate up on this day 75-80%.

Thursday shoulders and back:

Lateral dumbbell raises: 3 sets 6-8 reps
Shoulder dumbbell press: 3 sets 6-8 reps
Upright rows: 3 sets 6-8 reps
Lat pull downs: 3 sets 6-8 reps
Row machine: 3 sets 6-8 reps
Single arm rows 3 sets 6-8 reps

Friday biceps and triceps:

Close grip bench press: 3 sets 6-8 reps
Weighted dips: 3 sets 6-8 reps
Skull crusher’s 3 sets 6-8 reps
45 degree dumbbell curls: 3 sets 6-8 reps
Normal curls: 3 sets 6-8 reps (using curling bar)
Preacher curls: 3 sets 6-8 reps

This training routine could be made more for cutting by increasing the reps from 6 or 8 to say 15 and dropping the weights.

Training routine 3:

This training routine is fairly intense and i tend to do it once in a while when i fancy punishing my self a bit, its based on an article i read in mens health magazine where it said that this workout would burn 1000 calories with no cardio, dont let this fool you though this is not for the faint hearted.

* Flat bench: 3 sets 6-8 reps
* Weighted dips: 3 sets 6-8 reps
* Barbell curls: 3 sets 6-8 reps
* Shoulder dumbbell press: 3 sets 6-8 reps
* Squats: 3 sets 6-8 reps
* Dead lifts: 3 sets 6-8 reps
* Machine crunches: 3 sets 6-8 reps

All exercises should be performed at 70-90% of your 1 rep maximum. I would advise starting at 70% and working up to 90% for your final set. Rest for about 1 minute between sets, this will help to keep your heart rate up throughout the whole workout, which will keep your body burning calories throughout.
Your probably wondering how this training routine burns so many calories, the secret is it only burns about 300-350 calories through the training routine, but because the training is so intense your body continues burning calories for long after you finish the training routine.

Training routine 4

this is a nasty one guys one for the fitter of you out there this is just cardio might be a good one to work in to training routine 2 on wednesday instead of spinning

1. sprint 100m
2. jog back to the sart
3. repeat the above 5 times for 6 total sprints with a jog back
4. sprint 400m
5. jog 800m
6. alternate till completing 4 of each

Hope you enjoyed this guys give them ago.
Also if you are really serious about your training I recommend you read the following book it is possibly the most comprehensive book on muscle growth and nutrition availible a must for serious bodybuilders Explosive Growth: Everything You Ever Wanted to Know About Building Muscle