Men’s Training Program – Week 8

Regular exercise is an essential part of men’s health and well-being. Workout programs can help improve fitness levels, develop muscle mass, and reduce stress. Choosing the right workout plan is crucial, as the proper execution of exercises and the structuring of workouts contribute to effective progress. A workout plan designed for beginners is particularly important, as laying the right foundations helps achieve later successes.

Preparation Before Starting a Workout Program

Before starting any workout program, it is important to prepare adequately. Warming up is essential, as it promotes oxygen supply to the muscles and reduces the risk of injury. Additionally, hydration is fundamental, as fluid replacement helps maintain performance. During the execution of exercises, it is advisable to pay attention to the body’s signals: if we feel pain, we should stop immediately and seek guidance from a professional if necessary. The weights used during training should be appropriate, meaning that we should be able to perform the last set while fatigued but still correctly.

Monday’s Workout Program

The goal of Monday’s workout is to strengthen the upper body muscles. The program includes the following exercises: bench press with a dumbbell, cable bicep curls, incline dumbbell bench press, standing concentrated bicep curls with a barbell, dumbbell flyes, and dumbbell shoulder presses. At the end of the workout, abdominal exercises on a machine will also help strengthen the lower body muscles.

During the bench press exercises, we activate the chest and arm muscle groups, while the cable bicep curls focus on developing the arm muscles. The incline dumbbell bench press helps shape the lower part of the chest, while the concentrated bicep curls with a barbell target the bicep muscle group. Dumbbell flyes excellently enhance the development of the chest muscles, while dumbbell shoulder presses strengthen the shoulders and arms. The abdominal exercises on the machine are crucial for stability and endurance.

Wednesday: Lower Body and Shoulder Workout

Wednesday focuses on developing the muscles of the legs and shoulders. The program starts with the leg extension machine, followed by the leg curl machine, leg press machine, machine squats, and seated calf raises. We also work the upper body muscles with seated Arnold presses, seated lateral raises with dumbbells, machine shoulder presses, and lateral raises on a machine. Attention is also given to developing the rear shoulder muscles, so exercises on the rear delt machine and with dumbbells are included in the program.

The leg extension and curl machines help strengthen the leg muscles, while the leg press machine and squats focus on developing the legs and glutes. The seated calf raise machine allows for targeted training of the calf muscles. The Arnold press and lateral raises play an important role in shaping the shoulders, while the rear delt exercises are responsible for shoulder stability.

Friday: Back and Abdominal Workout

Friday’s workout focuses on strengthening the back muscle groups and the abdominal muscles. The program includes wide-grip lat pulldowns on a machine, rope tricep pushdowns, independent rowing on a machine, French press tricep pushdowns, assisted pull-ups on a machine, and dips on a machine. The workout concludes with abdominal exercises on a machine and crunches.

The wide-grip lat pulldown targets the muscles of the back, while the rope tricep pushdown focuses on increasing the tricep muscles. Independent rowing on a machine strengthens the middle of the back, while the French press tricep pushdown affects the triceps. Pull-ups and dips excellently strengthen the upper body muscles. The abdominal workout on the machine and the crunches help develop the core muscles, contributing to improved stability and posture.