Reach workout goals faster with an everyday weight lifting workout routine for men. Although it is not safe to train the same muscle groups every day, you can weight lift on a daily basis by focusing on different muscle groups. Always wear workout gloves when using barbells and dumbbells to protect your hands from calluses and to enhance your grip. Take one day off each week to rest and recover. Here is a 3-day, rotational, weight lifting workout routine designed to get men results:
Day One- Back and Biceps
Pull-ups– Grasp a pull-up bar with your palms facing away from you and your hands slightly wider than your shoulders. Exhale, bend your elbows and pull up your body until your chin is level with your hands. Inhale, straighten your arms to the starting position.
Barbell Curls– Stand tall and hold onto a barbell with your arms straight along your front and your palms facing forward. Tuck your elbows into your sides. Exhale and flex your arms as you raise the bar toward your chest. Pause for one second at the highest point of the movement, and then inhale as you extend your arms to the beginning position.
Day Two- Chest and Triceps
Close Grip Bench Press– Lie face up on a flat bench. Grasp a barbell with your palms facing your feet and your hands at a shoulders-width apart. Release the bar from the support and hold it over your chest. Inhale, bend your elbows and keep your elbows close to your sides as you lower the bar toward your chest. Exhale and return to start.
Lying Triceps Extension– From the same position as the bench press, bend your elbows and lower the weight behind your head. Keep your upper arms vertical with the floor. Then straighten your arms and return to the starting position.
Day Three- Legs and Shoulders
Clean and Press– Place a barbell on the floor. Stand facing the bar with your feet a shoulders-width apart. Squat by bending your hips and knees and grasp the bar with your palms facing you. Quickly straighten your legs as you raise the bar off the floor. Drop into a small squat and quickly jump as you bend your elbows and raise the bar toward your shoulders. Then, lower in a small squat again as you quickly stand and press the bar overhead.
Dumbbell Lunge– Stand with your feet hips-distance apart. Hold onto a dumbbell in each hand with your arms at your sides and palms facing you. Shift your weight onto your left foot and step forward approximately two feet with your right foot. Bend both knees and lower into a lunge. Return to start and repeat.