Gym Workouts: Routines for Gym Workouts

Who doesn't want a well-toned and attractive physique? Of course everyone does! But, there's a proper way to build your body and develop your muscles. So what is it? Yes, you've guessed it right, workouts! As I've always said, it is only through well designed and planned workouts that you get a perfect shape in a fixed time-frame. Workouts are important because, they target each and every muscle group, so that your body develops proportionately. Moreover, when done under the supervision of a qualified physical trainer, workouts minimize the chances of muscle injury and help you gain desired results. Let's provide you with some gym workout routines and exercises, in this article.

Gym Workout Routines For Men

Men generally perform workouts to build huge muscles and earn an eye appealing physique. The below given gym workouts, routines and exercises, focuses on one muscle group each day and would help men in accomplishing their dream. Before beginning the workout, perform a good warm up. 3-4 sets with 8-10 repetitions, are enough for each of the following exercises.

Monday
Workout for chest muscle development:

• Dips
• Barbell Bench Press
• Dumbbell Bench Press
• Incline Dumbbell Press
• Pec Dec Flyes.

Tuesday
Workout for shoulder muscle development:

• Shoulder Press
• Dumbbell Shoulder Press
• Side Lateral Raises
• Front Lateral Raises
• Bent Lateral Raises
• Reverse Pec Dec.

Wednesday
Workout for arm muscle building (biceps):

• Bicep Curls
• Dumbbell Bicep Curls
• Incline Dumbbell Curls
• Preacher Curls
• Bicep Concentration Curls
• Hammer Curls
• Wrist Curls.

Thursday
Workout for arm muscle building (triceps):

• Tricep Press Down
• Lying Barbell Extensions
• Tricep Dumbbell Extensions
• Tricep Dumbbell Kick Backs.

Friday
Workout for back muscle development:

• Bent Barbell Rows
• T-Bar Rows
• One Arm Dumbbell Row
• Lat Press
• Seated Pulley Rows.

Saturday
Workout for Leg muscle development:

• Hack Squats
• Front Squats (Almost similar to hack squat, differing in the position of hands, wherein the barbell should be holden across the shoulders.)
• Leg Press
• Calf Raise (Standing)
• Calf Raise (Seated).

This above mentioned is one workout type. You can also perform a three-day workout, wherein you would target two muscle groups each day. You need not do all the above said exercises in such a workout. Also see that you reduce one set and increase 1-2 repetitions for each exercise.

Gym Workout Routines for Women

Most of the women do not perform workouts to get huge muscles. Their main intention is to get a slim and trim physique, and look good. Muscle building routines therefore would not be the right option for every women (of course, things are different if you are a wrestler!). Cardiovascular exercises, aerobic exercises, cycling, exercise ball workouts and some workouts featuring light weight arm muscle-building, bench press and back exercises, tricep workouts and leg exercises, would be ideal for women's health and fitness.

Tips to Perform Gym Workout Routines

Well planned and designed workouts certainly form an important part of muscle building. But, doing all the exercises included in it, properly, and with the right technique is equally important. Following the tips mentioned below would make workouts easier for you.

• Perform a nice warm up session, which will free your muscles and get them ready for heavy workouts.
• Lift suitable weights. Do not try to lift heavier weights in the initial days.
• Ask for trainer's support while doing exercises.
• Learn the right technique to do all the exercises. This can be done by doing exercises with very light or no weights in the beginning.
• Insist on slow and intense repetitions. This fosters maximum muscle development.
• Plan the time of your workout. Do not be in a hurry to complete the workout. Take sufficient rest in between sets.
• Drink water before starting the workout. This would keep dehydration at bay.

So these were some gym workouts, routines and exercises. You can meet your physical trainer and get another type of gym workout routine, as per your requirement and needs. Iron gym workout routines are another popular forms of workouts nowadays. So if you are looking out for exercises at home, then you can follow the iron gym workout routines. Diet and rest are also important for muscle development. Therefore, ensure that you obey all the three things for your benefit!