If you’ve been regularly working out for some time now, you’ve probably already heard the common advice to switch your routines every 4 to 6 weeks. This way, you can avoid experiencing plateaus.
However, choosing which exercises to perform can leave you frustrated – what with the sheer number of exercise routines to choose from.
Having said that, here are the 10 best exercises for men that you can do throughout your workouts. You can do a few of them at a time, or combine all of them to target all your muscle groups, and achieve an overall fit body.
Dumbbell Incline Curl for the Biceps
The exercise requires you to position your arms at your back. This allows for a wider range of motion you would otherwise get when doing a standard curl.
How to do it: Lie down on an incline bench, then allow the weights to hang down at arm’s length, with your palms facing forward. Curl the weights. Pause for a couple of seconds, then lower them halfway. Pause for another 5 seconds, then finish lowering the weights. Perform 10 repetitions of the exercise.
Half-Kneeling Rotational Cable-chop for the Core
The core is designed to provide stability to your body, and distribute power to various planes of motion.
How to do it: Fasten a piece of rope around a cable station. Kneel down on your right knee, with your left side facing the direction of the machine. Rotate while you pull the rope over your right hip. Perform 10 repetitions of the exercise. Change sides, then repeat.
Barbell Front Squat w/ Elevated Heels for Your Quads
You can keep your torso erect and upright by elevating your heels. This reduces the risk of incurring a lower back injury. In addition, it also increases the burden on your quads.
How to do it: Place your heels on top of weight plates. Grip a barbell, and hold it across the front side of your shoulders, your palms facing upward. Squat until you see your thighs parallel to the floor. Perform 10 repetitions of the exercise.
Barbell Hip Thrust for Your Glutes
The exercise will activate your glutes more than any other routine can. This is because your glutes will be under tension for the duration of the lift.
How to do it: Sit on the floor, making sure your upper back is against a bench. Place a padded barbell over your hips. Start squeezing your glutes as you raise your hips. Your body should be straight from your shoulders to your knees. Hold the position for 5 seconds. Perform 10 repetitions of the exercise.
Neutral Grip Dumbbell Bench Press for the Chest
Working with dumbbells is different from lifting a barbell. A barbell locks in your arms; dumbbells don’t. Thus, your stabilizing muscles are made to work harder.
How to do it: Lie down on a flat bench, holding a dumbbell on each hand over your chest, with your palms facing inward. Lower the dumbbells to your chest’s sides. Pause for a couple of seconds, then press the dumbbells back up. Perform 10 repetitions of the exercise.
Single Arm, Half-Kneeling Bottom Up Kettle Bell Press for the Shoulders
By holding the kettle bell upside down, you can build shoulder stability. Single arm reps, on the other hand, can torch your core.
How to do it: Hold up a kettle bell using your left hand. Lift it up and position it across your shoulder, with the bottom facing upward. Using your right foot, step forward. Kneel down using your left knee. Press the kettle bell overhead for 10 times. Stand up, then switch sides. Repeat the routine.
Dumbbell Chest-Supported Row for Your Back
This exercise is the equivalent, though opposite exercise of the regular bench press. This will help you correct muscle imbalances, while helping you build significant back strength.
How to do it: Lie with your face down on a bench set, at the lowest incline setting. Hold up a dumbbell with each hand. Lift the weights at arm’s length with your palms facing backward. Row the dumbbells to your ribs as you turn your hands to make your palms face inward. Perform 10 repetitions of the exercise.
Dumbbell Floor Press for the Triceps
Traditionally, this routine is considered as an exercise for the chest. Truth is, it also targets the triceps. It makes the triceps carry a heavier load compared to a press down. The exercise is likewise friendlier to your elbows.
How to do it: Lie on the floor on your back, while holding a dumbbell on each hand. Position your hands over your chest, your arms straight up, knees bent, and your feet flat. Lower the dumbbells until you feel your upper arms touching the floor. Perform 10 repetitions of the exercise.
Barbell Straight-Leg Deadlift for Your Hamstrings
The exercise targets the very important “hip hinge” that is crucial to safe and powerful movement both inside and outside of the gym.
How to do it: Grip a barbell and allow it to hang in front of you at arm’s length. Keep your knees bent slightly as you push your hips backward. Start to lower your torso until you see that it is almost parallel to the floor. Perform 10 repetitions of the exercise.
Standing Dumbbell w/ Single-Leg Calf Raise for Your Calves
You can do this routine anywhere there is a platform or step. It helps promote ankle mobility, and will boost your performance in other exercises that target the lower body.
How to do it: Hold a dumbbell, then stand on a 25-lb. plate or a step. Cross your left foot at the back of your left ankle. Balance on your right foot’s ball, then raise your right heel. Perform 10 repetitions of the exercise. Switch sides, then repeat.
These 10 exercises for men will provide variety to your training sessions, allowing you to avoid plateaus. The exercises, when done in combination, will target all your major muscle groups, giving you a complete workout for overall fitness.