The Ideal Gym Workout Program for Men - A Plan for Total Body Transformation

Build strong, lean muscles and lose belly and flank fat to make dramatic changes in your fitness in record time with this men's gym workout program and nutrition plan.

How much can you change your body in four weeks? Stronger than you think if you have three things: a good training system, sound nutritional rules and the right attitude to follow them with focus and purpose.

The proposed four-week plan was designed to bulk up in a way that constantly tests your body and pushes it beyond its comfort zone while eliminating your belly and sides. In this case, your body has no choice but to build new muscle mass and burn fat, radically transforming your body. That is why each week of the program contains its own little tricks: these changes will “puzzle” your body and force it to change.

Good health and fit figure

Working out with dumbbells is an effective way to lose extra pounds, build muscle, or stay in shape. The suitable age for practicing with this sports equipment is considered to be from 15 to 60 years. However, nothing prevents you from starting to study even from 8-10 years old. For young athletes, sports stores sell special lightweight mini-projectiles.

There are also no restrictions for older people in this regard. It is possible and necessary to exercise, especially for those who are accustomed to leading an active lifestyle and cannot imagine a day without physical activity. The main thing is to monitor the development of chronic diseases and consult a doctor in a timely manner.

Dumbbells are used to work all muscle groups, unlike most machines found in gyms. Exercises with them develop endurance, improve body tone, and help build muscle mass. Dumbbell fitness is effective in the fight against excess weight. After all, becoming the owner of a toned figure and gaining self-confidence is the dream of every person, without exception.

In addition, regular exercise with dumbbells is the key to health and well-being. They are vital for people with diseases:

• hearts;
• peripheral vessels;
• joints;
• respiratory organs.

How to achieve efficiency by exercising with dumbbells at home

The technique of performing the exercises directly depends on which muscle group is to be trained. At the same time, there are a number of general nuances that it wouldn’t hurt to know about for everyone who is going to exercise with this sports equipment at home:

• during training, keep your body straight;
• watch the movements, try to feel how the muscles work;
• control the position of the shoulder blades, elbows, hips, shoulders;
• When lifting the implements, fix your wrists and elbow joints.

When playing sports, you should remember that only the selection of an individual program is a guarantee of effectiveness. Accordingly, the duration and frequency of dumbbell training is different for each athlete. So, a set of exercises with dumbbells for beginners should be performed 1-2 times a week for half an hour. The frequency of classes and their time must be increased gradually. As soon as the muscles begin to get used to certain movements, additional, more complex ones should be introduced.

If you train regularly and intensively, you can achieve impressive results. The effect of systematic training will become obvious after a month. This is how our body works. Its distinctive feature is its immediate response to changes in lifestyle and increased physical activity. At the same time, the body tends to quickly get used to changes. Therefore, experienced trainers recommend changing the pace and order of exercises at least once every 3 months.

Don't forget that active exercise is only half the battle. At the same time, you need to get into the habit of eating right. This is the only way to count on a decent result.

For the press

Finally, let's talk about how you can train your abdominal muscles with dumbbells. These ab exercises can be done using your own body weight, but to really hit your abdominal muscles, try doing them with weights from time to time. It is from time to time, because constant training of the press with heavy weights will destroy the narrowness of the waist.

Twisting with a turn

The exercise will work well not only the upper part of the abs, but will also engage the lateral areas.

Technique:

♦ sitting on the floor, bend your knees slightly, your feet do not touch the floor;

♦ taking a dumbbell in your hands and not leaning it against your body, lean back so that your body is at a 45 degree angle;

♦ perform turns left - right, inhaling when turning in one direction and exhaling when turning in the other. The press is always tense during the exercise; you cannot relax.

Lumberjack with dumbbell

Exercises in the classic version are performed on the upper crossover block, but can also be performed with a dumbbell.

Technique:

♦ in a standing position, take the dumbbell with both hands and, rotating your torso, lift it to the right, while the heel of your left foot comes off, and the toe of your right rotates after the dumbbell;

♦ straining the abdominal muscles, lower the dumbbell diagonally to the left knee;

♦ when lifting, inhale fully, exhaling lowering, which will further enhance the effect of twisting;

♦ do the same on the opposite side.

Jackknife exercise

It will allow you to work the rectus muscle along its entire length, well loading the lower and upper abs.

Technique:

♦ take a dumbbell with both hands, lie with your back on the floor and place your straight arms behind your head, stretching out like a string;

♦ while exhaling, simultaneously raise your legs and body, without bending your elbows, reach your toes with a dumbbell, taking a V-shaped figure position;

♦ the exercise will be given if you master the technique of doing it without a dumbbell.

Some tips for those who are planning to train with dumbbells:

• When combining strength and cardio training, perform exercises that increase the weight load first.
• Stick to the division by muscle group. Train your upper and lower body on different days.
• Proper exercises with dumbbells require a mandatory 48-hour break between classes. Don't neglect this advice if you don't want to get the opposite result.
• Take on heavier equipment only when you are used to the previous weight and can easily do 15-20 repetitions.
• Watch your breathing. Breathe evenly; if you hold air in your lungs, the pressure may rise.

Safety rules when training with dumbbells

They should not be forgotten even during training at home:

• To avoid injury, be sure to warm up before your main workout. In 5-10 minutes your muscles will be warmed up and ready for exercise.

A detailed guide on how to warm up before playing sports.

• Start with light weights. For women - 0.2-2 kg, for men - 2-4 kg.
• Don't get hung up on movements that are difficult for you to do. It's better to return to them later, when the muscles become more flexible.
• After a hard, long workout, relax, get a massage or rub.
• When resting between sets, do not sit still. Light stretching or walking is preferable.
• If you feel thirsty while exercising, don't drink a glass, much less a bottle of water. One or two sips will be enough.
• Exercise at least an hour after eating. Don't eat too much immediately after exercise.

Nutrition tips

To build lean muscle mass and achieve a flat stomach, the food you eat is no less important than a good training program in the gym for men for relief. Follow these four rules to succeed.

Protein

If you don't eat enough protein - white and red meat, fish and eggs - don't be surprised if your muscles grow slower than you'd like. Lifting heavy weights creates microscopic tears in the muscles, and it is protein that heals these wounds and builds stronger, more voluminous muscle tissue. Try to eat high-quality, lean protein in at least fist-sized portions at each meal.

Carbohydrates

You don't have to give up carbs completely to transform your body. Instead, choosing your carbohydrate sources wisely will help you get bigger, stronger, and more ripped. Avoid sugar and cut down on fast-digesting carbohydrates like white bread and pasta, which are stripped of the lion's share of their nutrients and fibre. Instead, opt for slow-digesting carbohydrates such as sweet potatoes, brown rice, and plenty of nutritious, fiber-rich vegetables.

Vegetables

If you fail to consume five servings of fruits and vegetables per day according to the famous "five-a-day" system, you are depriving yourself of a lot of vitamins, minerals and other essential nutrients that can give you good health and a lean body. Eat plenty of vegetables of different colors to provide your body with the nutrients it needs after a hard workout. In addition, fiber will help you feel fuller longer and stabilize your blood sugar levels, so you won't crave sweets.

Alcohol

To get maximum results within four weeks, you should completely eliminate alcohol. It's full of calories you don't need, and drinking too much will kill your desire to train hard and eat right. Your best option is to drink plain water, green tea and black coffee to stay hydrated and get antioxidants that will help you recover from your workout.

Choosing sports equipment for home exercises

Having figured out how to properly exercise with dumbbells, all that remains is to purchase the appropriate sports equipment and start training. However, it’s easy to get confused by the variety presented by sports stores.

On the shelves of specialized retail outlets you can find solid and prefabricated models. The first option is most often chosen by women. With such dumbbells it is convenient to do fitness. It is better to buy two pairs at once for 2 and 4 kg in order to perform exercises on different muscle groups.

For strength training, it is worth taking national teams. Their main advantage is the ability to change weight by changing weights. Discs should be selected based on your own body weight, experience and age characteristics.

For people with low weight, shells of 8-10 kg are suitable to start with. When the body gets used to it, you should take heavier equipment. Athletes in the middle weight category should start with dumbbells of 15-17 kg. For those who are overweight, initial exercises should be carried out with very light exercise equipment, 3-5 kg ​​each. Only when the body adapts to new loads can the weight of the projectiles be gradually increased.

Usually a set of pancakes includes elements of 2-2.5; 4-5 and 6-7 kilograms. Beginners need to pay attention to shells weighing 2-7 kg. Those wishing to build muscle mass (both men and women) will need heavier products of 10-15 kg, since with a low weight it will not be possible to achieve the desired effect.

The material from which the dumbbells are made is also of considerable importance. The shells are made of cast iron or steel. The surface is usually covered with paint or rubber. Thus, rubberized models, unlike painted ones, are easier to hold during exercise when your palms inevitably sweat.

Gym workout plan for men

Totally transforming your body in four weeks is difficult, but possible. Start slowly, both in the gym and in the kitchen, and soon these small steps will significantly transform your shirtless appearance.

1. Plan

The plan consists of two 2-week blocks. The first is designed for four workouts per week: chest and back; legs and abs; hands; shoulders and abs. The second also includes four training days, but the workouts are different: chest and back, legs and shoulders, chest and triceps, back and biceps.

1. Powerful start

The workouts for the first week of the first block are given below. Then the tables outline the workouts for the second week of the block. Perform the routines in order, following the number of sets, reps, tempo, and rest periods indicated, to ensure that the start of the plan is as effective as possible.

Tempo refers to the number of seconds it takes to complete each phase of the exercise. Using the bench press as an example, the first number corresponds to the duration of the phase of lowering the weight, the second – the pause at the lower point of the amplitude, the third number indicates the duration of raising the weight, and, finally, the fourth – the pause at the upper point of the amplitude.

Bench Press Example

Temp 2010 means:

• 2 seconds lower the weight
• We rest for 0 seconds at the bottom point, that is, we immediately return to the starting position
• Raise the weight up for 1 second
• We rest for 0 seconds at the top point of the amplitude, that is, we immediately lower the barbell down

1. Grand finale

A significant difference in the second week of the block is that you will work the chest, back and arms twice a week. This increase in training volume shocks the body into building more muscle and burning excess fat, so you get bigger and leaner at the same time.

1. Steady progress

The complexes consist of the same exercises in the same order for the first and second, third and fourth weeks. But the number of sets and reps varies to push your body to its limits. This approach will accelerate the onset of positive changes in your physical fitness.

1. Have a rest

Let's be honest: the suggested four-week plan is very difficult, but otherwise there is no way you will change your body for the better in such a short time. This means that good nutrition and quality rest are key. Follow the nutrition guidelines below to ensure your body gets what it needs, and try to go to bed early every night.

A set of exercises with dumbbells

There are many options for exercising with these sports equipment. Below we describe several movements suitable for people with different levels of training.

Squats

An excellent exercise with dumbbells for the leg muscles. Take the equipment, place your feet shoulder-width apart and start squatting. As you inhale, lower yourself until your thighs are parallel to the floor. As you exhale, return to the starting position. The lower you squat, the more load your buttocks will receive. Number of approaches - 3-5, repetitions - 10-15.

Exercise "Hammer"

Stand straight, feet shoulder-width apart. Place your hands with the apparatus down, palms facing you. Inhaling, bend your elbows and lift the weight to shoulder level. Exhaling, return to the starting position. To perform the Hammer correctly, you need to ensure that your elbows and body are still. The movements should be performed slowly for 8-10 repetitions in 3-5 sets.

Dumbbell Bench Press

To perform it at home, you need to find a suitable surface (for example, combine stools). The main thing is that the structure is stable and does not wobble.

In the initial position, the hands are located at the same level with the surface (on which the trainee lies) or slightly lower. As you exhale, lift them up, then slowly return to the starting position, touching your chest. Perform 3-5 sets of 8-12 reps.

Dumbbell row

Take the projectile in your left hand, rest your right knee and palm on a suitable horizontal surface. Alternately lower and pull the hand with the load towards the body. Make sure that your shoulder blades move in and out as you perform. Do 10-15 rows on each side. The optimal number of approaches is from 3 to 5.

Biceps workout

Sit on a chair. Spread your legs wide and lean forward slightly. Place your right elbow on your right knee. Now slowly bend your arm with the load, pulling it towards the shoulder joint. Do the same with the opposite side. Be careful - when at the top point, the brush should curl outward. Number of sets - 3-5, number of repetitions - 10-15.

Triceps workout (seated French press)

Sit up straight with your feet shoulder-width apart. Hold the dumbbell with both hands and lift it above your head. As you inhale, lower the projectile back to the back of your head. As you exhale, return to the starting position. Watch your elbow joints, they should be parallel to each other and not spread to the sides.

Shrugs with dumbbells

Shrugs are shrugs, a classic strength training exercise that targets the back and shoulder muscles.

Spread your legs slightly wider than the shoulder girdle, lower your arms with the apparatus down. Using the trapezius muscle area, lift your shoulders up as you exhale (as close to your earlobes as possible). As you inhale, take the starting pose. When performing the movement, you must not bend your elbows; they must remain straight.

"Skier"

Mentally imagine how the skier moves. Holding the projectile in one hand, pull it forward and slightly upward (as if holding a ski pole). Take the other limb from the dumbbells back and bend it at the elbow. Change positions by moving improvised sticks back and forth.

Swings with dumbbells

Place your feet together, bend your knees slightly. While holding the weight, lower your arms along your body. Raise the dumbbells to the sides so that they are at shoulder level. Hold them in this position for a few seconds, then smoothly return to the starting position.

When doing this, keep your arms straight and do not make rotational movements with your hand. It's better to lean forward slightly if that makes you more comfortable.

Lunges

Performed alternately on each side. First, put your right leg forward, resting on your thigh. Move your left one back. Make sure that it does not touch the floor surface. It is necessary to keep the knee suspended and rest only on the toe. Do the same with the other leg.

Raising on your toes

Stand up straight. Lower your arms with dumbbells along your body. Slowly stretch up, transferring your body weight to your toes, and stay in this position for a few seconds. Return to the starting position. The recommended number of approaches is from 3 to 5, 10-15 times.

For triceps

Many, in pursuit of beautiful, athletic arms, pay too much attention to the biceps, forgetting that the triceps make up 2/3 of the total mass of the arms. Therefore, triceps exercises should never be ignored if you want truly proportionately developed arm muscles.

French press

A good basic exercise for complex development of the triceps, knowing the nuances of its implementation, you can easily maintain its athletic appearance.

Technique:

♦ you need to lie with your back on a hard surface, even the floor will do, your feet rest firmly on the floor;

♦ dumbbells are held with a neutral grip on outstretched arms;

♦ lower the dumbbells to the top of the head, leaving the elbows in a strictly fixed position, then lift using the strength of the triceps to the initial position;

♦ do not allow your elbows to move back and forth or go to the sides, otherwise the load will go into the pectoral muscles;

♦ to increase the load on the triceps, holding dumbbells with straight arms, you can first move them a little behind your head so that your elbows are not held strictly in a vertical position, but slightly tilted back.

Bent over arm extension

A good exercise to feel a real triceps burn. So use it for fun.

Technique:

♦ tilt the body almost parallel to the floor, the non-working arm rests to fix the body, the working arm, bent at the elbow with a dumbbell and pressed against the body, rises up. The triceps should be parallel to the floor;

♦ using the strength of the triceps, fully straighten your arm, feeling a burning sensation in the triceps, hold for a second and smoothly lower it down so that the forearm is strictly vertical. Do not allow the dumbbell to move forward further, otherwise some of the load will be removed from the triceps;

♦ do not straighten your back during the execution; if it is difficult, then you need to take a lighter dumbbell.

Extension of the arm from behind the head

The exercise can be performed with relatively light dumbbells, performing a one-arm extension, or performed with both arms with a heavier weight.

Technique:

♦ to perform with one hand, lift the dumbbell with your straight arm and, keeping the triceps vertical and the elbow pointing upward, lower the dumbbell behind your head;

♦ feeling the stretch in the triceps, raise the dumbbell to the starting position, not allowing the elbow to move from side to side;

♦ to perform an extension with both hands, hold the dumbbell and lower it behind your head, also not allowing your elbows to go to the side, they look straight up, otherwise the deltoid muscle will take part of the load.

Training program for a week

You will have to study three times a week. For example, on Mondays, Wednesdays and Fridays. It’s not worth introducing additional exercises into your training regimen at first.

Using the program presented above as a basis, you can achieve the desired result. It doesn't matter whether you do strength training or fitness with dumbbells, the main thing is to stick to the routine and at the same time monitor your nutrition. Be patient, after a while your body will begin to change.

Train at a convenient time, select the load yourself, based on your strengths and capabilities, follow the regime, and do not put off training until later. Before you know it, sports will become an integral part of your life.

Tips for implementation

♦ before training your muscles, be sure to warm them up, and after completion, do not neglect the cool-down;

♦ sharp pain during exercise indicates a violation of technique, underheated muscles and ligaments, or excessive weight, so you should not train through pain, because this risks injury;

♦ pain the next day or the day after training is useful pain, which means that the muscles have received a good load and they are not yet in the comfort zone, which means they respond to the load and continue to strengthen;

♦ do not neglect warm-up approaches, usually 2 warm-up and 3-4 work;

♦ alternate strength training for 4-6 repetitions, with medium repetition training for 8-10 and high repetition training for 10-15 repetitions;

♦ use dropsets, supersets, the pyramid principle, the pre-exhaustion method and other training schemes from time to time;

♦ at the beginning of the training, basic exercises are performed while the body is full of strength and energy. Leave isolated ones for the end of the training. The exception is the pre-fatigue method, when the muscle is deliberately tired in order to then be fully loaded with basic exercises. However, this is done from time to time when the growth of muscle fibers has stopped after long-term training and is not suitable for beginners, but for those who already have solid experience behind them.

Include these exercises in your training program and create the body of your dreams with the Bomb Body website. Write about your achievements in the comments, good luck!