The Guy’s Five-Day All-Round Workout Routine For 2016
Guys, it’s nearly 2016, and you know what that means. New goals, more effort, and better shape. The new year is the best time to get back into the gym, and back into your routine. Your fresh with motivation and ambition, so let’s take advantage of that.
We also know that working the same muscle groups day-in-day-out isn’t effective. Your muscles need a full day of recovery to rebuild and repair. Getting on the bench press every day isn’t going to help here. We need to break those muscle groups down, and focus on one each day. That gives them time to heal, while you’re working on the next group. Make sense? Here’s how it breaks down.
Monday – Chest and back day
Chest workouts are our favourites, so we like to put them right at the start of the week. We’re talking about flat-bench barbell presses, and incline bench presses. Remember to focus on slow movements, and get your technique just right. Otherwise you’re doing yourself no favours. Throw in a few cable crossovers, and try some bodyweight exercises like push ups. You can also add a few back workouts into the mix. Try some wide-grip pull ups, and a narrow-grip lat pull downs.
Tuesday – Core
Core workouts are one thing that a lot of guys skip. Many of us focus on arms and chest, but forget that most of your all-round strength is in your core muscle groups. These are your abdominals and side muscles. The best workouts here are bodyweight holds. Try a series of plank positions, and hold each for at least a minute. Do some slow movement crunches, and a powerful burpee workout (the hardest workout out there!)
Wednesday – Fitness and cardio
It’s time to give the weights and muscle building a break, and focus on fitness and cardio. It’s a crucial part of your workout routine, and much better for your overall health. If you struggle with the running machine and cycling, enrol for some fitness classes. Try the notoriously difficult bootcamp classes, or join a spinning class for ultimate cycling!
Thursday – Leg day
Muscle building guys are always guilty of missing leg day. What you end up with is a stacked chest and arms, but tiny legs! You’ve got to balance out this routine, and get your lower half in prime condition. Start with a series of squats to engage the glutes and your primary leg muscles. Use the leg press, and do slow sets of leg extensions.
Friday – Arms and shoulder day
We like to finish the week on another powerful workout. The arms and shoulders are closely linked to chest and back. So it’s a good idea to spread them out, and leave plenty of rest days in between. This workout is all about biceps, triceps, and shoulders. We’re talking about curls, extensions, and military barbell presses. Yeah, you’re going to feel this one in the morning!
And that’s the week complete. Remember to take a full rest day on either Saturday or Sunday. You can fill the gap with some light cardio or sports, but don’t over-exert yourself. Let those muscles rebuild.