Men should be strong, and look it. The mens workout routine I’m going to give you is made up of heavy compound exercises, which are the best for strength and packing on muscle mass.
Monday & Friday: A
- Squats (5 reps x 3 sets)
- Bench Press (5 reps x 3 sets)
- Upright Rows (5 reps x 3 sets)
- Dead lifts (5 reps x 1 set)
Wednesday: B
- Military / dumbbell shoulder presses (5 reps x 3 sets)
- Bent over rows (5 reps x 3 sets)
- Barbell curls (5 reps x 3 sets)
Alternate the program every week. For instance, if week one you did, A, B, A, then week 2 you will do B, A, B. This is designed to allow the body more time to fully recover.
It doesn’t seem much. It’s simple, with few exercises, doesn’t content rep after rep, set after set, and it’s only 3 days a week. But, it’s all you need. Try it for a month and train as heavy as you can. With enough calories and protein, you’ll grow in size and strength plenty.