Fitness and exercise schedule

Fitness and Exercise Schedule For Men

Most bodybuilding workout timetables are split into five days, in which a person trains one part of the body each day for five days a week. This strategy ensures you give each muscle group enough attention, allowing it a whole week to recover before you exercise it again. There are different ways of grouping your muscles for a five-day training timetable. One common method is setting aside a day for legs, chest, back, shoulders, and arms.

Warming Up

The average adult should put in 150-300 minutes of aerobic exercises every week. You can exhaust some of this time during your bodybuilding session. Warm up your muscles with some aerobic exercises to make your training easier.

Legs

Experts recommend that you start your training session with leg exercises. The main reason is that leg training is the hardest workout; therefore, it should be done when you have high energy levels. Begin with five sets of heavy squats. Many are wrong to believe that squats are bad for the back or knee.

When done in proper form, squats are very effective in strengthening and growing leg muscles. Next, leg press, calf raises, and hamstring curls, for a few sets each of between 8 and 20 repetitions. Both leg press and squats are ideal for building muscle mass and promoting lean muscle growth. Getting strong involves exceeding your leg press goals and goals for squats.

Chest

According to bodybuilder and strength coach John Meadows, it’s best to start your chest workout with dumbbell presses. After the dumbbell presses, move to the machine press, then do the dumbbell flyes, and finish with the bench presses. Meadows advice is doing bench presses last because the joints are warmed up and you are less likely to suffer from elbow or shoulder injuries.

Back

After the chest workout, rest on day three then train your back the following day. Begin with a deadlift. This exercise is effective in building strength and muscle around your middle and lower back. According to Jim Smith, a strength coach, you need to maintain perfect form when you are deadlifting. You need to ensure your abdomen is tense, your back is arched, and bar remains close to your body. Perform, 3-5 reps. After that, perform barbell or dumbbell rows, and finally, do some chin-ups.

Shoulders

Start with the standing military press. Do a few lateral raises, barbell shrugs, and reverse flys. In each of these exercises, ensure your tempo is slow, your weights are between light and moderate, and each repetition remains in the top position for between 1-2 seconds.

Arms

The arm workout is the least demanding exercise; therefore, it should be performed at the end of the week. Combine biceps and triceps exercises for best results. This means interchanging a set of biceps exercises with a set of triceps exercises. Perform hammer curls or traditional curls for the biceps/forearms, close grip bench press for the chest, and push downs for the triceps.