Convenience is only one of the benefits of home workouts for men. In addition, you are able to work out at any time of the day, can wear anything or nothing at all, and are free to listen to your favorite music or watch your favorite television show without interruption. With a pair of dumbbells or a barbell weight set, you can effectively train your muscles, boost your physique and save time. All you need are a pair of shoes to protect your feet and a pair of gloves to protect your hands. You should include a variety of exercises in your weekly routine. Target each muscle group at least twice a week with a day of rest between sessions. Aim to complete one to three sets of eight to 12 reps using a weight load that creates muscle fatigue during the final two repetitions of each exercise set.
Chest Exercises
1. Single-Arm Chest Press: You can effectively train your pecs and build your chest evenly when you complete the chest press using one arm at a time. Lie face up on a flat bench, aerobic step, or the floor. Hold a dumbbell in your right hand with your palm facing toward your legs. Begin with your elbow as low as possible and your hand close to your chest. Position your wrist in line with your elbow. Bend your left arm and grasp the bench over your head with your left hand. Exhale, straighten your right arm and press up the dumbbell. Inhale, and lower the weight to the starting position. Continue for each rep and complete the same number of repetitions using your left arm.
2. Lying Chest Fly: Build your chest and shoulders with the lying chest fly. Lie face up on a bench, step, or the floor. Hold a dumbbell in each hand with your arms extended above your chest and your palms facing each other. Keep your elbows bent slightly as you slowly lower the weights to the side in line with your shoulders. Move the dumbbells at the same time to maintain balance. Exhale, contract your pecs and return the weights to the starting position. Wear gloves to keep the dumbbells from slipping during this home workout for men.
Back Exercises
3. Bent-over Barbell Row: Strengthen your back and arms with the row exercise. Use a barbell if available, but you may also substitute dumbbells. Stand with your feet a hips-distance apart and your toes facing a barbell on the floor. Contract your abdominals and bend forward from the waist to grasp the barbell with your palms facing behind you. Raise the barbell off the floor so your arms are hanging in a line from your shoulders. Exhale, bring your shoulder blades toward each other as you bend your elbows and raise the bar toward your waist. Pause for one second at the top of the movement, then inhale and slowly return the bar to the starting position.
4. Dumbbell Shrugs: Improve the look and feel of your upper back with dumbbell shrugs. Stand tall with your feet facing forward and your spine straight. Hold a dumbbell in each hand, your arms along your sides with your palms facing your legs. Keep your chin parallel with the floor as you exhale and shrug your shoulders to your ears. Inhale and release to the starting position.
Arm Exercises
5. Concentration Biceps Curls: Protect your hands with a pair of workout gloves. Sit on a flat bench or chair with your knees approximately 2-feet apart. Hold onto a dumbbell with your right hand. Rest your right elbow against your right inner thigh and keep your palm facing up. Exhale, bend your elbow, and raise the dumbbell toward your shoulder. Turn your little finger toward your armpit at the top of the movement to peak the Biceps. Inhale, straighten your arm and lower the weight toward your ankle.
6. Overhead Triceps Extensions: Sit with your back straight, knees bent, and feet flat on the floor. Grasp a dumbbell in your right hand and raise your right arm over your head. Face your palm to the left side of the room. Inhale, bend your right elbow and slowly lower the weight behind your head. Keep your elbow close to your head throughout the entire movement. Exhale, straighten your arm to return to the starting position. Complete the same number of repetitions on each arm.
Shoulder Exercises
7. Shoulder Press: Blast the size and strength of your shoulders with an overhead press. Use either a barbell or a pair of dumbbells for this exercise. Stand or sit with your spine straight and abs contracted. Hold the barbell at chest height with your elbows bent and pointing down. Face your palms away from you. Exhale, straighten your arms and press the barbell overhead. Inhale, bend your elbows and slowly return to the starting position. Workout gloves protect your hands from calluses and also from the weight slipping if your hands are sweaty.
8. Lateral Raises: Fatigue your shoulders with dumbbell lateral raises. Stand with your arms at your sides and a dumbbell in each hand with your palms facing your legs. Allow a slight bend in your arms, but keep them mostly straight as you exhale and raise your arms out to the sides. Lift arms to shoulder height and then inhale as you return to the starting position.
Leg Exercises
9. Dumbbell Squats: Use this compound exercise to challenge your lower body. Position your feet a hips-distance apart. Grasp a dumbbell in each hand with your arms along your sides. Face palms toward your body. Shift your bodyweight onto your heels. Keep your spine straight as you bend your knees, inhale and lower your hips into a squat. Lower until your thighs are parallel with the floor or to a depth that is comfortable, but not beyond parallel. Exhale, straighten your legs and return to the starting position. For this home workout for men exercise, look forward throughout to protect your neck.
10. Barbell Straight-Leg Dead-Lifts: Target your hamstrings and glutes with this standing exercise. Substitute a pair of dumbbells if you do not have a barbell. Stand with your feet parallel to each other and at approximately a hips-distance apart. Hold a barbell in both hands with your arms straight along your front and your palms facing your legs. Look forward as you inhale and fold forward from the waist. Keep the barbell close to your legs as you lower it toward the floor. Keep a slight bend in your knees as you lower as far as possible. Exhale and slowly return to the starting position.
Challenge your body by changing your workout order, number of sets, weight load, and repetitions. You will start to see results soon after you begin these 10 home workouts for men. Your safety is key, so use a weight amount that fatigues your muscles without leaving you so sore that you cannot perform your daily tasks. Protect your hands from calluses that may set you back by wearing a quality pair of workout gloves.
