Working out in a gym is mostly done by men. We even see women working out and who are capable to beat many men in the gym. But when it comes to number, men are most attracted to gym than women. For those men, for those gym-lovers, for those die-hard fans of gym, we are suggesting you some workouts. Here are they.
For absolute beginners
Front squat
Sets: 2-3
Reps: 8
Rest: 60 sec.
Plank
Sets: 1-2
Reps: Hold for 60 seconds
Rest: 60 sec.
Pushup
Sets: 2
Reps: 12-15
Rest: 30 sec.
Three-point dumbell row
Sets: 2
Reps: 12 (each arm)
Rest: 30 sec.
Single-leg bridge
Sets: 2
Reps: 12
Rest: 30 sec.
Dumbbell pullover
Sets: 2
Reps: 12
Rest: 30 sec.
For broke guys who cannot afford going to gym
Dumbbell lunge
Pushup
Sets: 3
Reps: 8-12
Rest: 90 sec.
Dumbbell Romanian deadlift
Ab-wheel rollout
Sets: 3
Reps: 6-8
Rest: 90 sec.
Dumbbell curl
Dumbbell shoulder press
Sets: 3
Reps: 12-15
Rest: 120 sec.
Plank
Dip (can be done on a chair)
Sets: 3
Reps: as many as possible
Rest: 90 sec.
For die-hard gym fans
Deadlift
Barbell hip thrust
Bench press
Back squat
Kettlebell swing
Dumbbell Romanian deadlift
Suspended pushup
Medicine ball slam
Pullup
Swiss ball rollout
Farmer’s walk
Banded good morning
Suspended inverted row
Hamstring curl
Barbell overhead press
For busy guys
Pushup on chairs
Hands-overhead Bulgarian split squat
Sets: 3
Reps: 15-20
Rest: 45-60 sec.
Triceps extension on floor
Dumbbell stepup
Sets: 3
Reps: 15-20
Rest: 45-60 sec.
Isometric row on chairs
Horizontal overhead press
Sets: 3
Reps: 15-20
Rest: 45-60 sec.
For guys making a comeback in the gym
Deadlift
Sets: 5
Reps: 5
Intensity: Heavy, 85%
Front squat
Sets: 5
Reps: 5
Intensity: Heavy, 85%
Chinup
Overhead press
Sets: 5
Reps: 5
Intensity: Heavy, 85%
So friends, now that you are aware of these work outs, we hope you will try them out.
