If you’re just starting out with fitness, the gym might seem intimidating. But, there’s nothing to fear in the gym — especially if you have a solid set of instructions to guide you. That’s why Tony Horton has compiled a comprehensive workout routine for men. It has a wide range of approachable exercises to target key muscles and help build your comfort in the gym.
So, kick off your fitness journey by following this great beginner workout routine for men. Just make sure to first get your doctor’s approval.
Overcoming Your Beginner Status At The Gym
Don’t let your beginner status discourage you from starting a new workout routine for men. Sure, some of those machines can look like Transformers, but you don’t need to jump on every machine at the gym to get a solid workout.
Tony Horton developed a workout program that utilizes only the most basic weights and machinery. You can feel confident entering any gym armed with these simple, effective exercises.
It’s like Tony Horton says, “Your limitations may be challenges, but they shouldn’t be excuses.”
The Basics Of The Plan
This ultimate workout routine is designed as a beginner workout routine for men, but anyone can use it. The training plan contains some of Tony Horton’s most valued strength training methods. The variety of exercises help ensure that all your major muscle groups receive strength training.
The workout schedule includes three distinct training days. You’ll hone in on specific muscles using a series of simple weights and exercises to help build muscle and stamina. It will also guide you through proper form to help you feel more confident with weights and machines.
All these gym routines can be done in about 30 minutes or less. Short interval, high-intensity training like this increases metabolic stress to the muscle cell, which can lead to muscle growth.1
How Does A Beginner Build Muscle?
Resistance is the name of the game when it comes to building muscle mass. This resistance can come from gym equipment or your own body weight. By challenging your muscles against this resistance, you force them to strengthen. Over time, this may lead to increased size and muscle mass.2
Take Advantage Of A Rest Day
The plan also includes a rest day. That break is a crucial part of the plan and shouldn’t be ignored. When you rest, your muscles restore energy, and your tissue has time to repair. That makes those rest days crucial for your total fitness.3
The Ultimate Workout Routine
With just a few simple weights and gym machinery, you can begin your strength training. For the most part, Tony Horton suggests resting about a minute between exercises. These are short workout schedules, and your body can benefit from quick bursts of activity.4
Day 1: Chest And Back
Give your upper body a solid base with these workouts.
Dumbbell Bench Press / Push-Ups – 3 Sets Of 5-10 Reps
- Lie down on a weight bench. Lift the dumbbells toward your chest with palms facing forward. Hold your arms at a 90 degree angle.
- As you breathe out, lift the dumbbells up toward each other. Lock your arms in the upright position and hold.
- Lower the weights back down to the starting position. Maintain control with your movements. Repeat.
- Substitute this exercise with push-ups if you don’t have dumbbells or a bench.5
Lat Pulldown – 3 Sets Of 5-10 Reps
- Sit down at the pulldown machine. Grab the bar and snug your knees under the pad. Extend your arms up and grab the bar.
- Exhale and pull the bar down toward your upper chest. As you pull the bar down, squeeze your shoulders back.
- Slowly raise the bar back to starting position with your arms extended. Repeat.6
One-Arm Dumbbell Rows – 4 Sets Of 5-10 Reps
- Put your right leg and right arm on a flat bench. With your left arm, pick up a dumbbell from the floor. Hold the weight with a straight back.
- Exhale and pull the weight up to the side of your chest. Keep your torso stationary, and try to engage your back muscles.
- Lower the weight back down to the starting position. Repeat for 5-10 reps, then switch to the other arm.7
Day 2: Arms And Shoulders
Build strength in the major muscles of your arms and shoulders with a few simple exercises.
Alternating Bicep Curls – 3 Sets Of 5-10 Reps
- Stand with a dumbbell in each hand with your palms facing forward. Keep your head facing forward, and bend your knees slightly.
- Curl your right arm toward your bicep. Breathe out as you bring the weight up. Slowly lower the weight back down. Repeat with your left arm.8
Overhead Dumbbell Press – 3 Sets Of 5-10 Reps
- Hold the dumbbells at shoulder level with elbows bent. Keep your elbows in and your palms facing each other.
- Push the dumbbells up as you exhale. Keep your hands at shoulder height and your biceps close to your ears.
- Lower the weights back down to the start position with a stable body. Repeat.9
Bench Dips – 3 Sets Of 5-10 Reps
- Sit down on a workout bench, and place your palms on the edge with fingers facing forward. Extend your legs out, and support your weight with your arms.
- Lower your torso down from this position. As you lower, keep your back straight, and try to achieve a 90-degree angle with your elbows.
- Push straight up back into the starting position. Make sure your arms are doing most of the work. Repeat.10
Day 3: Abs And Legs Workouts
Use these exercises to strengthen your core and major leg muscles.
Barbell Back Squats – 5 Sets Of 5 Reps
- Stand with the bar across your shoulders. Keep your feet shoulder-width apart and your core tight.
- Flex your glutes and lower down. Your glutes and core should be engaged the whole time.
- Quickly lift back up using your leg muscles. Repeat for five reps, and return the bar back to the rack between sets.11
Planks – 3 Sets With 30 Second Holds
- Start in a prone position on the floor. Support your body weight on your forearms and toes. Your elbows should be bent and your neck straight.
- Hold this position for 30 seconds or more. Keep your body and back aligned in a straight line at all times.
- Break and repeat for 3 total sets.12
Dumbbell Lunge – 2 Sets Of 5-10 Reps
- Stand with feet shoulder-width apart and a dumbbell in each hand.
- Step out with your left leg. You want to achieve a 90-degree angle with your knee. Then, lower your right leg until your knee almost touches the ground.
- Push back up through your toe with the right leg. Return to start, and repeat on the opposite side.13
Day 4: Rest Days
For the most part, a day of rest means no strenuous activity. You want those muscles to recoup and rebuild. However, you can still go for a walk or do some yoga to keep that blood flowing. Try to avoid any activity that strains your muscles, though.14
A Powerful Start To Your New Workout
Even the strongest guy at the gym had to start somewhere. And today, you can kick off your strength training quest with this beginner workout routine for men. It’s an approachable plan that just about anyone can use for muscle gains. The workouts target key areas of the body to help ensure that every major muscle group is activated. This is accomplished with easy-to-use weights and simple body weight training. Again, just make sure to talk to your doctor before beginning any new exercise regimen.
Tony Horton wants you to look good and feel great by following this routine. But, most importantly, he wants you to feel confident and successful as you try to live your best life. So, get started today.