READ HERE FOR A WORKOUT ROUTINE FOR MEN 3 DAYS SPLIT

 WORKOUT ROUTINE FOR MEN 3 DAYS SPLIT



Day 1: Chest and Triceps

  1. Barbell Bench Press: 3 sets of 8-10 reps
  • Lie flat on a bench and grip the barbell slightly wider than shoulder-width apart. Lower the barbell to your chest and then push it back up, extending your arms fully.
  1. Incline Dumbbell
    Press: 3 sets of 10-12 reps
  • Set an adjustable bench to a 45-degree angle. Hold a dumbbell in each hand at shoulder level. Press the dumbbells upward until your arms are extended, then lower them back down.
  1. Dips: 3 sets of 10-12 reps
  • Use parallel bars or dip bars. Lower your body by bending your elbows until your shoulders are below your elbows, then push back up to the starting position.
  1. Triceps Pushdown: 3 sets of 12-15 reps
  • Attach a rope or bar to a cable machine. Stand facing the machine and grip the rope or bar with your palms facing down. Extend your arms downward, keeping your elbows close to your body.

Day 2: Back and Biceps

  1. Pull-ups: 3 sets of 8-10 reps
  • Grip a pull-up bar with your palms facing away from you. Pull your body up until your chin is above the bar, then lower yourself back down.
  1. Barbell Rows: 3 sets of 10-12 reps
  • Bend your knees slightly, lean forward, and grab a barbell with an overhand grip. Keeping your back straight, pull the barbell up toward your lower chest, squeezing your shoulder blades together.
  1. Lat Pulldowns: 3 sets of 10-12 reps
  • Sit at a lat pulldown machine with your knees under the pads. Grab the bar with an overhand grip and pull it down to your chest, then slowly release it back up.
  1. Dumbbell Bicep Curls: 3 sets of 10-12 reps
  • Stand with a dumbbell in each hand, palms facing forward. Curl the dumbbells up toward your shoulders, keeping your elbows close to your body. Slowly lower them back down.

Day 3: Legs and Shoulders

  1. Squats: 3 sets of 8-10 reps
  • Stand with your feet shoulder-width apart. Bend your knees and lower your hips down as if sitting back into a chair. Keep your chest up and your weight on your heels. Return to the starting position and repeat.
  1. Deadlifts: 3 sets of 8-10 reps
  • Stand with your feet hip-width apart, holding a barbell in front of your thighs with an overhand grip. Bend your knees and hinge at the hips, lowering the barbell to shin level. Push through your heels to stand up, extending your hips and knees.
  1. Dumbbell Shoulder Press: 3 sets of 10-12 reps
  • Hold dumbbells in each hand at shoulder height, palms facing forward. Press the dumbbells overhead until your arms are fully extended. Lower them back down to shoulder height and repeat.
  1. Lateral Raises: 3 sets of 12-15 reps
  • Hold dumbbells at your sides with palms facing inward. Raise your arms out to the sides until they are parallel to the floor, then lower them back down.

Remember to warm up before each workout and cool down with stretching afterward. Adjust weights and repetitions based on your fitness level and

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