A Good Exercise Regimen for out of Shape Men

Whether you are returning to the gym after taking some significant time off or you are preparing to train for the first time, you can get your body into shape within six to eight weeks with an easy to follow exercise regimen. The focus will be on slowly integrating your body into the challenges of exercise without incurring injuries or setbacks.; using compound exercises for maximum results.

  1. Ease Into It

    • Take your time and move into your new exercise program slowly.

      Men tend to push themselves too far too fast when attempting to get into shape. Don’t make the mistake of comparing your exercise regimen to the guy next to you. Focus your competitive energy on competing with yourself. You can measure your improvements and challenge yourself that way. With each exercise, set the weight at a level that will make it challenging to complete a maximum of 15 reps. You will only be performing 10 to 12 reps, so this will ensure that you don’t overtrain.

    Build Powerful Legs with Front Squats

    • Squats are a highly effective lower body workout.

      With a straight bar at shoulder height, walk underneath the bar until your shoulder blades rest underneath it. Secure the bar overhead, slightly past shoulder width. Secure the bar on the front of your shoulders. Squat until your upper legs are parallel to the floor. Once you reach the parallel position, drive your body back to the starting position. Perform three sets of 10 to 12 reps with a 90-second recovery between each.

    Seated Rows for Arms and Back

    • Sitting on the bench with your arms slightly short of full extension, your back straight and your shoulders back, pull the cable bar toward your chest slowly until you make slight contact. Return to the starting position slowly. Do not rush your movements. Perform 10 to 12 reps with a 90-second recovery.

    Dumbbell Chest Press

    • The chest press helps work your chest, shoulders and triceps.

      Lie with your back flat on the bench, parallel to the floor. Holding the dumbbells parallel to your chest, press upward slightly short of a full extension. Once you reach the top of the motion, return to the starting position to perform your next rep. Perform 10 to 12 reps with a 90-second recovery.

    Core Work is a Must

    • Core training is vital to preventing workout injuries.

      Planks are simple and they run a low risk of causing injury. Lie on the floor in the prone position. With your body in a straight line and legs together, rest your forearms and elbows on the floor, while raising your body in a straight line. The only part of your body that should be touching the floor is your forearms and your toes. Hold this position for 60 seconds. Take a two-minute recovery period and repeat twice.