Strength training exercises for men

Strength training exercises for men

1. Dumbbell clean and press

Hold a pair of dumbbells at arms length, your palms facing each other. Bend your hips and knees so that the dumb bells hang at knee level. In one move, explosively pull the dumbbells upward as you thrust your hips forward then catch them at shoulder height, stand tall and push the weights overhead. Return to starting starting position.

Do 3 sets of 5 reps

Do 5 sets of 5 reps

Do 3 sets of 5 reps

with 90 second rest in between.

2. Barbell squat

Hold the bar across your upper back. Push your hips back and squat until your legs are at least parallel to the floor. Strive to use a weight equal to your body weight on the last set of workout 1. Try to go a little heavier than that on the last set of workout 3.

Do 3 sets of 5 reps

Do 5 sets of 5 reps

Do 3 sets of 5 reps

with 90 second rest in between.

3. Straight leg dead lift.

Do this exercise with an empty 20 kg barbell. Grab the bar with an overhand grip that is just beyond shoulder width and hold it at arms length in front of your thighs. Bend at your hips and lower your torso until its nearly parallel to the floor.

Do one set of 20 reps and then move on immediately to the next exercise, x 3

4. Chest supported row

Set and adjustable bench to a low incline then grab a pair of dumb bells and lie chest down on the bench. Let the dumb bells hang straight down from your shoulders. Pull the dumb bells up to the sides of your chest.

Do 3 sets of 5 reps

Do 5 sets of 5 reps

Do 2 sets of 5 reps

with 90 second rest in between.

5.Chin up

Hang at arms length from a chin up bar, using an overhead grip that's just beyond shoulder width apart. Pull your chest up to the bar as you squeeze your shoulder blades together. Pause then slowly lower your body to the starting position.

Do as many sets as it takes to get to 25 reps total.

Do as many sets as it takes to get to 15 reps total.

DO one set of 12 reps.

6. Barbell bench press

Grab a barbell and lie on a bench. Using an overhang grip that's just beyond shoulder width, hold the bar above your sternum keeping your arms straight. Lower the bat to your chest, then push it back to the starting position.

Do 3 sets of 5 reps

Do 5 sets of 5 reps

Do 2 sets of 5 reps

with 90 second rest in between.

7. Barbell curl

Using an underhand, shoulder-width grip. hold the bar at arms length in front of your hips. Keeping your elbows close to your body, curl the bar up to shoulder level. Pause. lower the bar and repeat.

Do 3 sets of 5 reps

Do 5 sets of 5 reps

Do 2 sets of 5 reps

with 90 second rest in between.

8. Farmers walk

Main Muscle Forearms

Grab a pair of heavy dumb bells and let them hang naturally at arms length. Walk for about 100 metres, then walk as far as you can without dropping them for two more sets.