Simple Gym Workout Plan for Men

There’s no need for complicated gym routines. Gym workout plan for men.Gym Workout Plan for Men

Do you ever find yourself wanting to be motivated? There’s a pretty big difference between being motivated and simply just wanting to be. You can dream (or procrastinate) all you want, but the push you need in order to stick to a gym workout plan for men is not going to happen unless you figure it out yourself. There’s no magic potion or special person to come and take you by the hand. By nature, our minds and bodies naturally search for the easiest and most comfortable way of doing things. So, obviously, jumping into a hard workout routine is just going to turn into a disaster. Luckily, there is a way to trick your mind and body into cooperating. By easing yourself into a gym workout plan for men and slowly implementing healthy diet choices amongst your regular diet will give your mind the comfort it needs as you slip into a healthier life, stealth mode.

Tips Before You Start:

A) Completely trashing your diet in favor of a healthier one is just going to make your body angry. Think about it; if you’re used to eating carb heavy meals and snacking on junk food in the evenings then suddenly living off chicken, veggies, and beans is not going to last long. You’re going to want to cheat. So, start off small. Try swapping out one meal per day for a super healthy one and just decreasing the volume of junk food.

B) You don’t need to workout every single day. Not even frequent gym goers do this. Tell yourself that you’re going to workout for two days a week to start with. This is an easily obtainable goal. Now that you know for sure that you are going to exercise for two days, plan ahead and pick which days those will be. Mondays and Fridays? Tuesdays and Thursdays? You pick, give yourself the sense of control and implement “workout days”. This way, you can plan ahead and the chances of something preventing you from doing the workout are slim.

C) Increase the amount of water that you consume each day. Water is a magical substance. So simple, yet so vital to everything we do. By increasing your water intake, you automatically give your body what it needs to prepare for the small changes ahead. Also, upping your water consumption will help curb food cravings because often times, when we think we’re hungry, we’re actually thirsty.

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Day One of the Simplest Gym Workout Plan for Men

Exercise A: Dumbbell Squats

Exercise Dumbbell Squats

We’re starting with the glutes. This move is super easy and doesn’t involve any complicated equipment. Stand straight with your feet shoulder width apart. Grab a dumbbell in each hand and let your arms rest at your sides. Slowly, move your body into the squatting position while lifting the dumbbells upwards to balance the weight. Ease back down and repeat for 2 sets of 8 reps.

Exercise B: Push Ups

Exercise Push Ups

In terms of exercises, push ups really are the simplest of them all. The move requires nothing more than your body and a flat surface. Get down into the position, body flat and chest facing the floor. Support your body on your tip toes and hands. Make sure your feet are together and your hands are a little more than shoulder width apart. Keeping your core muscles tight and your back straight, push up to straighten your arms and then ease back down without letting go of control. This move works both the arms and chest. Repeat for 2 sets of 8 reps.

Exercise C: Dumbbell Lift

Exercise Dumbbell Lift

Now to focus on training arm muscles. Grab a dumbbell in each hand. Stand straight with your feet shoulder width apart and your arms resting at your sides. Then, proceed to bring the dumbbells up to shoulder height and rest there. Begin by lifting the dumbbells straight up and then back down to your shoulders again. Repeat for 2 sets of 8 reps.

Exercise D: Dumbbell Lunge

Exercise Dumbbell Lunge

Let’s move down to the leg muscles. With a dumbbell in each hand, stand straight with your arms at your sides. Proceed to take a wide stride in front of you and then bend into the lunging position. Bring your back leg up to meet the other and then continue this, alternating between each leg. 2 sets of 8 reps.

Exercise E: Cardio

Exercise Cardio

Cardio is a crucial part of any gym workout plan, whether you’re going for weight loss or muscle gain. You need cardio to help shed the extra fat that you’re building during the weight based workouts. This will help you sculpt nice, lean muscles. Choose from a few cardio moves like a run on the treadmill, elliptical, or spin on the bike for at least 10-15 minutes.

Day Two of the Simplest Gym Workout Plan for Men

Exercise F: Goblet Abs Twist

Globlet Abs Twist Kettle Ball Mat

This move really works your core muscles and is important for supporting the rest of your body. Grab a kettle ball and have seat on a gym mat. Sit with your back slightly inclined so your core is engaged. Ben your knees so your feet are firmly on the floor. Holding the goblet to your chest, proceed to twist to the right and back to the center position again. Twist to the left and back again. Repeat this for 2 sets of 8 reps.

Exercise G: One Arm Dumbbell Row

Exercise One Arm Dumbbell Row

By now you’ve probably picked up on the fact that this gym workout plan only consists of using a few dumbbells, basic equipment, and the space around you. It really doesn’t get any simpler than this. For this next move, grab a dumbbell in one hand and place the other securely behind your back. Bend at the waist and engage your core. Proceed to lift the dumbbell in a rowing motion for 2 sets of 8 reps. Then switch and repeat with the other arm. This move can be a bit challenging but it really works the shoulders, back, and even your core as you support your body in the bent over position.

Exercise H: Lateral Pull Down

Exercise Lateral Pull Down

This move focuses on those muscles right at the tops of your shoulders. Stand in front on the lateral pull down bar so that the bar rests just above your head. With your back straight and feet shoulder width apart, grab a hold of the bar and place your hands wide on the bar. Proceed to pull down towards the ground as far as you can. Then ease back up and repeat for 2 sets for 8 reps.

Exercise I: Leg Press

Exercise Leg Press

Besides the lateral pull down, this is the only other move that involves an actually gym machine. Have a seat on the leg press after choosing your desired weight. Secure your back flat and firm against the pad and place your feet on the weight, bending at the knees. Begin to push up with your legs and hold for a moment before easing back down. Repeat for 2 sets of 8 reps.

Exercise J: Cardio

Cardio Bike Treadmill Run Jumprope

Always end your day with some cardio. It gets blood pumping throughout the whole body and feeds your tired muscles. On day two, choose from great cardio moves like the treadmill, elliptical, of bike and do one for 15 minutes. This will help you burn those extra calories long after you leave the gym.

These moves are as basic as they get in terms of gym exercises. Start off small with minor changes to your diet, just two days a week at the gym, and increasing your water consumption. Soon, after about a month, your body will begin to get used to the small changes. At this point, you can easily start adding to this routine. Eat two healthy meals per day and maybe swap out one of your junk foods for a healthy snack food. Then head to the gym for three days per week and add some more cardio to your workout routine. Cardio burns calories fast and helps you sculpt better muscle definition during your gym workout.


Hydrate With Water

  • Make sure to stay hydrated before, during, and after any workout. You lose a lot of water during an exercise routine and replacing those fluids will help avoid fatigue and muscle cramping.
  • The key to any successful workout routine is a healthy, balanced diet. Ease yourself into it, but make the effort to pick healthier choices when given the chance.
  • If you experience major pain in your muscles and joints while working out, consult your doctor right away. Continuing to exercise through pain can result in permanent damage.

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