Is there a perfect workout that every guy can do? Yes there sure is. Now while typically people do a lot of different workouts based on goals such as weight loss, sports, or body building that doesn’t mean that there isn’t a great universal style workout that every guy could benefit from.
To create this workout we looked at what most people consider the ideal; low body fat, rock hard abs, athletic legs, and chiseled arms-shoulders-chest to go with a strong back. The Everyman Workout encompasses exercises to create an athletic body that allows you to do a lot of things, including impressing the ladies at the beach.
The Everyman Workout
This is a 3-Day split. You can take 0, 1, or 2 days off between any workout day depending on timeframe or body soreness. The biggest keys are consistency, pushing yourself hard in the gym, and getting proper rest. Nutrition, as always, plays just as big of a part in how you will look and feel as your effort in the gym.
Ideally you will rest about a minute between sets. Reps will be done in a slow controlled manner on the way down and explosive on the way up. Good form is always needed.
Day 1 – Leg Blaster
- Cardio – Running – Start with a nice slow 10 minute warm up of walking and then slow jogging. From there try and run at maximum speed for a 5 minute period (or 1 mile). Then reduce speed to a moderate jog. If you get winded reduce to a walk until your wind is back then go back to a jog. The goal is 40 minutes of running with the 10 minute warm-up and a 10 minute cool down.
- Dumbbell Lunges – 3 sets for 8 to 12 repetitions. This exercise blasts the quads, hamstrings, and glutes plus a little hip and calves and is a great all purpose leg blaster.
- Standing Calf Raises – 3 sets for 12 to 15 repetitions. For each set angle heels differently starting with them close together, far apart, and ending in the middle.
- Seated Calf Raises – 3 sets for 12 to 15 repetitions. Nice and slow with no bouncing.
- Stretching – Do full stretching for your legs and torso and light upper body stretching.
Day 2 – Chest Chiseler
- Cardio – Walking – Walk at a moderate pace with little or no incline. Aim for 30 minutes of this pace after a 5 minute warm-up and include a 5 minute cool down.
- Swiss Ball Pushups – 2 sets to failure. Get in a push-up position with a Swiss ball under one hand. Perform pushups to failure. For the next set put the ball under the other hand and go to failure.
- Incline Dumbbell Flyes – 3 sets for 8 to 12 repetitions. Use a 35 to 45 degree angle and work slowly for maximum chest stretch.
- Alternating Dumbbell Shoulder Press – 3 sets for 8 to 12 repetitions. Press one dumbbell overhead at a time. This will work more stabilizing muscles.
- Dips – 3 sets for 8 to 12 repetitions. If you can use your body weight then do 2 sets to failure.
- Side Dumbbell Raises – 3 sets for 8 to 12 repetitions.
- Rear Deltoid Machine Flyes – 2 sets for 8 to 12 repetitions. You can use a Pec Dec machine or cables to blast the rear delts for rounder shoulders.
- Triceps Cable Press downs – 2 sets for 8 to 12 repetitions. Focus on squeezing the triceps on full extension and holding for a second.
- Stretching – Do full stretching for your upper body and light leg stretches
Day 3 – Back Breaker
- Cardio – Elliptical – Either go for an interval session or random. You want something that will challenge you. Shoot for at least 45 to 60 minutes including warm-up and cool down. Use the arm levers and don’t just hold the handles. You are here to work.
- Abs – You should do an Ab circuit starting with a core exercise (planks for beginners), followed by some type of crunches, some sort of lower ab leg raise, and some oblique twists. Everyone is different on preferences but the repetitions should be high and the circuit should be done 2 or three times. Think tight and toned, not bulky abdominals.
- Chin-ups – If you can do your own body weight then do 3 sets to failure. If not use a Cable Pull Down and do 3 sets for 8 to 12 repetitions.
- Dumbbell Rows – 3 sets for 8 to 12 repetitions. Use a bench for supports and pull the dumbbell from the floor under your shoulder back towards your hip in a natural wood-sawing motion.
- Preacher Curls – 2 sets for 8 to 12 repetitions. No cheating!
- Alternating Dumbbell Curls – 2 sets for 8 to 12 repetitions. Focus on squeezing the bicep at the peak.
- Stretching – Do full stretching for your entire body.
This workout is simple and straightforward. It is balanced between cardio to lower your body fat, variety in exercises to work your body from different angles, and a mix of weight exercises to challenge your muscles and work on balance. It also is designed to get you out of the gym in 90 minutes or less if you work hard (and that includes cardio). This is a great workout for everyman that can fit most schedules. So, what are you waiting for?