Workouts MEN
INSTRUCTIONS If you have diffculties with doing the recommended repetitions/sets, then go down in weight. If the exercises are too easy and you can do the repetitions without problems, do more and increase weight. If your gym does not have one or more of the pictured devices, then do another exercise recommended for the same muscle group. Ask a/your coach for more guidance on repat to do.
WARM UP Warm up at least 5 minutes before each workout. Before a workout in the gym ideally warm up on the cross trainer, treadmill or bicycle. Remember to warm up and mobilise all muscle groups and joints.
IMPORTANT Do not forget to drink enough water during and after the workout! Make sure your movements are steady and balanced, so your muscles will be on fire.
TABLE OF CONTENTS 2 Days split-training
3
3 Days split-training
5
4 Days split-training
8
5 Days split-training
12
made by
2 Days split-training DAY 1 - UPPER BODY CHEST PRESS 4 Sets
kg
rep
SHOULDER PRESS 4 Sets
12-15 repetitions
12-15 repetitions
Machine
Machine
BUTTERFLY 4 Sets
kg
rep
DUMBBELL CURLS 4 Sets
12-15 repetitions
12-15 repetitions
Machine
Dumbbell
ROWING 4 Sets
kg
rep
TRICEPS PRESS 4 Sets
12-15 repetitions
12-15 repetitions
Machine
Cable Tower
PULL DOWNS 4 Sets
kg
kg
rep
kg
rep
kg
rep
rep
12-15 repetitions Cable tower
made by
3
2 Days split-training DAY 2 - LOWER BODY LEG PULSES / SQUATS 4 Sets
kg
rep
DONKEY KICKS 4 Sets
12-15 repetitions
12-15 repetitions
Machine/Multipress/free
Machine/Cable Tower
LEG EXTENSIONS 4 Sets
kg
rep
CALF RAISES 4 Sets
12-15 repetitions
12-15 repetitions
Machine
sitting/standing
LEG CURLS 4 Sets
kg
rep
LEG RAISES 4 Sets
12-15 repetitions
12-15 repetitions
Machine
Machine/Pull bar
ADDUCTORS 4 Sets
kg
kg
rep
kg
rep
kg
rep
rep
12-15 repetitions Machine
made by
4
3 Days split-training DAY 1 - UPPER BODY INCLINE BRENCH PRESS 4 Sets
kg
rep
BICEPS CURLS 4 Sets
12-15 repetitions
12 repetitions
Dumbbell/Barbell Bank
Dumbbell/Barbell
BUTTERFLY 4 Sets
kg
rep
HAMMER CURLS 4 Sets
12 repetitions
12 repetitions
Machine
Dumbbell
WEIGHT LIFTING 4 Sets
kg
rep
SCOTT CURLS 4 Sets
15 repetitions
max. repetitions
Dumbbell
Dumbbell aufgelegt
BRENCH PRESS
kg
kg
rep
kg
rep
kg
rep
rep
4 Sets 12-15 repetitions Dumbbell/Barbell Bank
made by
5
3 Days split-training DAY 2 - LOWER BODY LEG PULSES / SQUATS 4 Sets
kg
rep
DONKEY KICKS 4 Sets
12-15 repetitions
12-15 repetitions
Machine/Multipresse/free
Machine/Cable Tower
LEG EXTENSIONS 4 Sets
kg
rep
CALF RAISES 4 Sets
12-15 repetitions
12-15 repetitions
Machine
standing/sitting
LEG CURLS 4 Sets
kg
rep
LEG RAISES 4 Sets
12-15 repetitions
max. repetitions
Machine
Machine/Pull bar
ADDUCTORS 4 Sets
kg
kg
rep
kg
rep
kg
rep
rep
12-15 repetitions Machine
made by
6
3 Days split-training DAY 3 - UPPER BODY PULL DOWNS 4 Sets
kg
rep
SHOULDER PRESS 4 Sets
12-15 repetitions
12-15 repetitions
Cable tower
Dumbbell/Barbell/
kg
rep
kg
rep
kg
rep
kg
rep
Multipress ROWING 4 Sets
kg
rep
WEIGHT LIFTING - SIDE 3 Sets
12-15 repetitions
12-15 repetitions
Cable tower
Dumbbell/Cable tower
SINGLE ARM ROWING 4 Sets
kg
rep
4 Sets
15 repetitions
12-15 repetitions
Dumbbell BACK EXTENSIONS 4 Sets
WEIGHT LIFTING - FRONT
Dumbbell/Cable tower kg
rep
TRICEPS PRESS 3 Sets
12-15 repetitions
12-15 repetitions
Free/Machine
Cable tower
made by
7
4 Days split-training DAY 1 - UPPER BODY INCLINE BRENCH PRESS 4 Sets
kg
rep
CRUNCHES 15-20 repetitions
Barbell/Dumbbell
Cable tower
4 Sets
kg
rep
LEG RAISES 15-20 repetitions
Machine
Pull bar
4 Sets
kg
rep
TORSO CRUNCH 3 Sets
12 repetitions
15-20 repetitions
Dumbbell
Machine/free
BRENCH PRESS 4 Sets
kg
rep
kg
rep
3 Sets
12 repetitions
OVERHEAD PRESS
rep
3 Sets
12-15 repetitions
BUTTERFLY
kg
kg
rep
15-20 repetitions Multipress/free
made by
8
4 Days split-training DAY 2 - UPPER BODY PULL DOWNS 4 Sets
kg
rep
TRICEPS PRESS 3 Sets
12 repetitions
15-20 repetitions
Cable tower
Cable tower
ROWING
kg
rep
DIPS
4 Sets
4 Sets
12 repetitions
12 repetitions
Cable tower
Bank
SINGLE ARM ROWING
kg
rep
SINGLE ARM PUSHUPS
4 Sets
3 Sets
12-15 repetitions
12 repetitions
Dumbbell
Cable tower
BACK EXTENSIONS
kg
rep
OVERHEAD PRESS
4 Sets
3 Sets
15 repetitions
15 repetitions
Machine/free
Dumbbell
made by
kg
rep
kg
rep
kg
rep
kg
rep
9
4 Days split-training DAY 3 - LOWER BODY SQUATS 4 Sets
kg
rep
ABDUCTORS 4 Sets
12-15 repetitions
12-15 repetitions
Machine/free
Machine
LEG EXTENSIONS 4 Sets
kg
rep
DONKEY KICKS 12-15 repetitions
Machine
Cable tower/free
kg
rep
CALF RAISES
4 Sets
5 Sets
12-15 repetitions
12-15 repetitions
Machine
standing/sitting
ADDUCTORS
kg
rep
kg
rep
kg
rep
4 Sets
12-15 repetitions
LEG CURLS
kg
rep
4 Sets 12-15 repetitions Machine
made by
10
4 Days split-training DAY 4 - UPPER BODY DUMBBELL PRESS 4 Sets
kg
rep
REVERSE FLYS 4 Sets
12-15 repetitions
12 repetitions
Dumbbell
standing/sitting/
kg
rep
kg
rep
kg
rep
kg
rep
Cable tower FRONT PRESS
kg
rep
BICEPS CURLS
4 Sets
4 Sets
12-15 repetitions
12 repetitions
Multipress
Dumbbell standing
WEIGHT LIFTING - SIDE
kg
rep
HAMMER CURLS
4 Sets
4 Sets
12 repetitions
12 repetitions
Dumbbell/Cable tower
Dumbbell/Cable tower
WEIGHT LIFTING - FRONT
kg
rep
SCOTT CURLS
4 Sets
4 Sets
12 repetitions
15-20 repetitions
Dumbbell/Barbell/
SZ-bar
Cable tower
made by
11
5 Days split-training DAY 1 - FULL BODY INCLINE BRENCH PRESS 4 Sets
kg
rep
BRENCH PRESS 4 Sets
12-15 repetitions
15-20 repetitions
Dumbbell/Barbell
Barbell
BUTTERFLY 4 Sets
kg
rep
CALF RAISES 4 Sets
12 repetitions
12 repetitions
Machine
standing
OVERHEAD PRESS 4 Sets
kg
rep
CALF RAISES 4 Sets
12 repetitions
15-20 repetitions
Dumbbell
sitting
made by
kg
rep
kg
rep
kg
rep
12
5 Days split-training DAY 2 - FULL BODY PULL UPS 4 Sets
kg
rep
LEG RAISES 3 Sets
12 repetitions
max. repetitions
Cable tower
Pull bar
ROWING
kg
rep
CRUNCHES
4 Sets
4 Sets
12repetitions
12-15 repetitions
Cable tower
Cable tower
SINGLE ARM ROWING
kg
rep
TORSO LIFTS
4 Sets
4 Sets
15 repetitions
12-15 repetitions
Dumbbell
Machine/free
BACK EXTENSIONS
kg
kg
rep
kg
rep
kg
rep
rep
4 Sets 12-15 repetitions Machine/free
made by
13
5 Days split-training DAY 3 - FULL BODY LEG CURLS 4 Sets
kg
rep
PRESS 4 Sets
12 repetitions
12-15 repetitions
Machine
Multipress/Barbell
DEAD LIFTS
kg
rep
WEIGHT LIFTING - SIDE
4 Sets
3 Sets
15 repetitions
12 repetitions
free
Dumbbell/Cable tower
ABDUCTORS
kg
rep
WEIGHT LIFTING - FRONT
4 Sets
3 Sets
12 repetitions
12 repetitions
Machine
Dumbbell/Barbell/
kg
rep
kg
rep
kg
rep
kg
rep
Cable tower DONKEY KICKS
kg
rep
SINGLE ARM REVERSE FLYS
4 Sets
4 Sets
12 repetitions
12 repetitions
Cable tower
Cable tower/Machine
DUMBBELL PRESS
kg
rep
4 Sets 12-15 repetitions Dumbbell
made by
14
5 Days split-training DAY 4 - FULL BODY TRICEPS PRESS 3 Sets
kg
rep
OVERHEAD PRESS 4 Sets
15-20 repetitions
12-15 repetitions
Cable tower
Upper hand
BICEPS CURLS 4 Sets
kg
rep
SCOTT CURLS 4 Sets
12 repetitions
12-15 repetitions
Dumbbell
SZ-Bar
DIPS 4 Sets
kg
rep
BENCH PRESS 4 Sets
12 repetitions
12-15 repetitions
Bank
Barbell
HAMMER CURLS 4 Sets
kg
rep
BICEPS CRULS 4 Sets
12 repetitions
12-15 repetitions
Dumbbell
Barbell
made by
kg
rep
kg
rep
kg
rep
kg
rep
15
5 Days split-training DAY 5 - LOWER BODY LEG PULSES 6 Sets
kg
rep
ADDUCTORS 3 Sets
12 repetitions
12-15 repetitions
Machine
Machine
kg
rep
kg
rep
3 close/3 shoulder width
LEG EXTENSIONS 6 Sets
kg
rep
LUNGES 3 Sets
12 repetitions
max. repetitions
Machine
free/Multipress
3 close/3 shoulder width
SQUATS 6 Sets
kg
rep
15 repetitions free/Multipress 3 wide/3 shoulder width
made by
16