Men’s Workout Program – Week 11

The sport and regular exercise are essential parts of a healthy lifestyle. A proper workout plan helps you achieve your goals, whether it’s increasing muscle mass, improving endurance, or simply maintaining fitness. During training, it’s important to use the right technique, progress gradually, and consider individual needs.

Before starting an exercise program, warming up is essential to prepare the body for physical activity. Following that, stretching contributes to maintaining flexibility and avoiding injuries. During workouts, it’s also crucial to pay attention to proper hydration to prevent dehydration. In case of any pain, it’s important to stop the exercises immediately and consult an expert if necessary.

When choosing weights, keep in mind that you should feel the fatigue of the muscle group at the end of the last set, but do not exceed your limits. Adjust the number of sets and repetitions to your fitness level to achieve the best results.

Monday Workout Program

On the first day of the week, we recommend the following exercises aimed at strengthening the upper body and abdominal muscles. The workout begins with a warm-up and includes the following exercises:

1. **Push-ups shoulder-width** – 3 sets of 12 repetitions

2. **Machine pull-ups** – 3 sets of 12 repetitions

3. **Feet-elevated push-ups** – 3 sets of 12 repetitions

4. **Narrow grip pulldown** – 3 sets of 12 repetitions

5. **Machine fly** – 3 sets of 12 repetitions

6. **Wide grip pulldown to the chest** – 3 sets of 12 repetitions

7. **Machine crunches** – 6 sets of 20 repetitions

This combination helps strengthen the chest, back, and arms while also focusing on developing the abdominal muscles. Perform the exercises slowly and in a controlled manner, paying attention to the correct technique.

Wednesday Workout Program

In the middle of the week, we focus on strengthening the leg and shoulder muscles. The workout includes the following exercises:

1. **Leg extension machine** – 3 sets of 12 repetitions

2. **Leg curl machine** – 3 sets of 12 repetitions

3. **Machine squats** – 3 sets of 12 repetitions

4. **Standing calf raise machine** – 3 sets of 12 repetitions

5. **Machine shoulder press** – 3 sets of 10 repetitions

6. **One-arm lateral raise** – 3 sets of 10 repetitions

7. **Barbell front raise** – 3 sets of 10 repetitions

8. **Cable upright row** – 3 sets of 10 repetitions

9. **Machine crunches** – 6 sets of 20 repetitions

These exercises not only increase muscle strength but also play an important role in developing stability and balance. To ensure proper execution, pay attention to the forms of movement and do not rush between sets.

Friday Workout Program

On the last workout day of the week, we focus on the muscles of the arms and back. The workout consists of the following exercises:

1. **Machine pull-ups** – 3 sets of 10 repetitions

2. **Machine dips** – 3 sets of 10 repetitions

3. **Cable bicep curls with rope** – 3 sets of 10 repetitions

4. **Cable tricep pushdowns with rope** – 3 sets of 10 repetitions

5. **Cable bicep curls with straight bar** – 3 sets of 10 repetitions

6. **Cable tricep pushdowns with straight bar** – 3 sets of 10 repetitions

7. **Hammer curls** – 3 sets of 10 repetitions

8. **Tricep kickbacks** – 3 sets of 10 repetitions

9. **Machine crunches** – 6 sets of 20 repetitions

These exercises help increase the muscle mass of the arms and shape the upper body. At the end of the workout, stretching is important, as it contributes to recovery and maintaining flexibility.

Always pay attention to your body’s signals, and if you experience any pain, stop and consult an expert. Regular exercise and adherence to a proper program will help you achieve your goals.