Weight Training for Men

Weight training is an essential component of any fitness routine, helping men build strength, muscle mass, and improve overall health and well-being. Here's a basic weight training program tailored for men:

1. Warm-up (5-10 minutes):

• Start with 5-10 minutes of light cardio such as jogging, cycling, or jumping rope to increase blood flow and prepare your muscles for exercise.

2. Compound Exercises (3-4 sets, 6-12 reps per set):

• Bench Press: Targets chest, shoulders, and triceps.

• Squats: Targets quadriceps, hamstrings, glutes, and lower back.

• Deadlifts: Targets hamstrings, glutes, lower back, and grip strength.

• Pull-ups/Chin-ups: Targets back, biceps, and shoulders.

• Barbell Rows: Targets back, biceps, and forearms.

• Overhead Shoulder Press: Targets shoulders, triceps, and upper chest.

• Lunges: Targets quadriceps, hamstrings, glutes, and calves.

3. Isolation Exercises (3-4 sets, 8-15 reps per set):

• Bicep Curls: Targets biceps.

• Tricep Extensions: Targets triceps.

• Lateral Raises: Targets shoulders (deltoids).

• Leg Curls: Targets hamstrings.

• Calf Raises: Targets calves.