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Workout Routine For Men

Here we discuss a workout routine for men, that will leave you feeling better, and looking better in no time. We’ve covered a couple of goals here, so if you’re feeling fat, weak or skinny…or all 3, then get ready. It’s time to make gains. 

So you’ve decided that it’s about time you started working out. Good for you brah, we salute you!

Whether your looking to get those solid abs, or add muscle mass to your skinny frame, then Spot Me Bro have put together a guide to assist you on your quest for a better you.

Regular exercise brings many personal health benefits, both inside and outside of the weights room, and here’s just some of them:

  1. Increased Testosterone Levels – Increased testosterone will allow you to ‘kill two birds with one stone’ – improving your performance in the gym, as well as in the bedroom.
  2. Reduction in Stress – The release of endorphins will help to reduce stress over time, allowing you to feel, and look better.
  3. Better Sleep – You’ll feel less agitated, be able to concentrate better, and will be ready to hit the gym hard every time.

So if you’re ready to commence, then let’s get started!

What Are The Best Exercises For Losing Fat?


If you’re looking to lose fat, then a mixture of strength training and cardio is exactly what you need.

We recommend performing both on a regular basis to ensure that you can lose that muffin top once and for all brah.

Here’s some of the best strength training exercises that you can incorporate in your routine:

HIIT Cardio

Otherwise known as high intensity interval training, HIIT is undoubtedly one of the best ways to melt that fat away.

HIIT involves working at maximum effort for a short period of time, followed by a short rest period. For example, 30 seconds of maximum effort followed by 1 minute of rest/recovery.

Most workouts using the HIIT method are usually anywhere between 10-30 minutes, so if you’re short on time, then this is a great option for you.

Choose any form of cardio you like, it can be the stationary bike or treadmill for example. Not your thing? then kettlebell swings or battle ropes will allow you to burn crazy amounts of calories in a short space of time.

Compound Lifting

Compound lifts are perfect for losing fat. They work multiple muscle groups at the same time, which gives you the best bang for your buck when it comes to strength training.

Deadlifts, squats, and bench press are the best compound exercises out there, and we’d recommend them to anyone who wants to lose fat. Here’s an explanation of each exercise:


Deadlifts are a great all-round exercise – they not only work the back, but also the legs and glutes too.

There are a variety of different stances you can use to work different areas of your body, including sumo deadlifts, regular deadlifts, and stiff-legged deadlifts.


Squats allow you to build a strong core, while working on your quads and glutes at the same time – a perfect exercise to lose fat.

But perhaps take it easy on the stairs after performing this one bros! If you go deep and perform the exercise with a full range of motion, then your legs will be on fire, but it’s sure worth it.

Bench Press

The bench press is the ultimate bro exercise – perfect this one and you’ll be able to tone up your chest, while improving your core too.

But be careful, be sure to use a spotter, particularly if you’re a beginner. The last thing you want is to drop a barbell on your face!

You could even use a Smith machine if you prefer, which is perfect to get you started. However, we recommend using free weights as this helps you to improve muscular balance.

What Are The Best Exercises To Build Muscle?


If you’re looking to build muscle, then we recommend that you keep cardio to a minimum, perhaps don’t cut it out all together though! 1-2 times a week should be optimal.

Low intensity, steady state cardio is perhaps your best option, as this can help you to minimize fat gain during the muscle building process.

In terms of strength training, then again, we recommend compound lifts such as those previously mentioned.

But you could perhaps go heavier than if you were cutting body weight, as the extra calories you’ll be consuming will give you an extra energy boost. After all, you’re wanting to build muscle, right?

Progressive Overload

Progressive overload is exactly what you need to build muscle. If you’re not sure what that is, then here’s a definition for you: ‘Progressive overload is the gradual increase of stress placed upon the body during exercise training’. 

One of the best ways to achieve progressive overload is to increase the amount of weight you lift, but you could also increase the amount of reps you perform instead, or even in addition if you’re feeling like getting some mean gains.

There are also other ways though, you could increase training frequency, or perhaps cut down on your rest times.

Do I Need To Lift Heavy Weights?


Lifting heavy weights has been proven to help boost your testosterone levels, which will help you to reach all of your fitness goals in no time.

An increase in testosterone will not only allow you to build muscle mass, but it will also boost your sex drive and performance too. So yeah, keeping your testosterone levels high is pretty important brahs.

Don’t go too heavy too soon though, the last thing you want is to go and get yourself injured. How will you get your gains then bro?

Also, ensure that you focus on lifting weights with a good form, and a full range of motion. In turn, this will help you to steadily progress, while reducing the chances of sustaining injuries.

Which Diet Do I Need To Follow?


Well that depends on what your goal is. Do you want to lose fat? or build muscle? once you’ve established that, then it’ll be far easier to choose a diet that will work for you.

Whatever the case, you need to calculate your BMR (basal metabolic rate), which can be done using a tool such as this one.

Your BMR is essentially the amount of calories that your body needs to maintain its current weight, but then you need to take into account the amount of calories you burn on an average day.

This is called your TDEE (total daily energy expenditure). To calculate your TDEE, you need use a calculator such as this one.

It’s pretty easy to use, and will tell you exactly how many calories you need to consume daily – including the amount of protein, carbohydrates, and fat you need per day, based on your activity level.

Dieting for Fat Loss

If fat loss is your goal, then the most important thing you need to know is that you have to be in a caloric deficit.

For those that aren’t sure what a caloric deficit is, then put simply, it means that you need to burn more calories than you consume. It’s as easy as that bros!

You can try all the fad diets you want, but if you’re consuming more calories than you burn, then you’ll struggle to shift those pounds.

To obtain a caloric deficit, then we recommend that you stop being such a lazy b*****d and track your calories on a daily basis.

It’ll take consistency and dedication, but if you want to lose fat, then it’s what you’ve got to do! Use a tool such as MyFitnessPal to track your caloric intake, it’s easy and they even have a mobile app!

We recommend 100-200 calories below your BMR, and cut this down further if and when you reach a plateau.

Dieting for Muscle Growth

If it’s your goal to build muscle, then you’ll need to be in a calorie surplus in order to gain weight.

For those that don’t know, it’s essentially the exact opposite of a calorie deficit – you need to consume more calories than you burn.

Don’t go overboard though, as increasing your calories too much can lead to fat gain, which can leave you looking like a fat f**k after a while, which we’re sure you don’t want!

The sweet spot for increasing your calories is around 100-200 calories, only go higher if and when you reach a plateau.

Again, we recommend that you track your food intake so you know exactly how many calories you’re eating per day.

Routine to Build Muscle


If you’re aiming to build muscle mass, then consistent training is key when it comes to achieving all of your fitness goals.

We recommend that you train at least 3-4 days per week in order to obtain optimum results. As you become more advanced, then you could perhaps add an extra day or two.

However, ensure that you give your body time to recover. This is essential in order to help the body repair itself after an intense lifting session.

Here’s a workout routine that will send you well on your way to building lean muscle, and achieve the physique you’ve always wanted:

Day 1

  • Dumbbell Bench Press: 2 sets x 8-10 reps
  • Incline Dumbbell Bench Press: 2 sets x 8-10 reps
  • Military Press: 2 sets x 8-10 reps
  • Cable Crossovers: 2 sets x 12-15 reps
  • Military Press: 2 sets x 10-12 reps
  • Dips: 2 sets x 10-12 reps
  • Lying Triceps Press: 2 sets x 10-12 reps
  • Tricep Pushdowns: 2 sets x 10-12 reps

Day 2

  • Barbell Deadlifts: 3 x 10-12 reps
  • Lat Pulldowns: 2 x 10-12 reps
  • One Arm Dumbbell Rows: 2 sets x 10-12 reps
  • Chin Ups: 2 sets x 10-12 reps
  • Preacher Curls: 2 sets x 10-12 reps
  • Dumbbell Curls: 2 sets x 10-12 reps
  • Hammer Curls: 2 sets x 10-12 reps
  • Reverse Barbell Curls: 2 sets x 10-12 reps
  • Crunches: 3 sets x AMRAP (as many reps as possible)

Day 3

  • Barbell Squats: 2 sets x 10-12 reps
  • Leg Press: 2 sets x 8-10 reps
  • Leg Extensions: 2 sets x 10-12 reps
  • Seated Leg Curls: 2 sets x 10-12 reps
  • Lying Leg Curls: 2 sets x 10-12 reps
  • Standing Calf Raises: 2 sets x 10-12 reps
  • Seated Calf Raises: 2 sets x 10-12 reps
  • Romanian Deadlifts: 2 sets x 10-12 reps

Routine for Fat Loss


Don’t think we’ve forgotten about you folks wanting to lose fat. Spot Me Bro have you covered.

In order to obtain the best results, then working multiple muscle groups on the same training day will give you the best chance of reaching your weight loss goals appropriately and efficiently.

Utilizing compound lifts will be highly beneficial for you, and means you won’t have to spend hours on end in the gym.

In addition, performing more cardio will help you to reach your weight loss goals quicker.

But the most important part of losing weight is diet, so don’t forget about what we told you – a calorie deficit is absolutely essential, otherwise you’ll get nowhere.

Anyway, if fat loss is your goal, then here’s a workout routine just for you:

Upper Body Workout One

  • Incline Bench Press: 3 sets of 8-10 reps
  • One Arm Dumbbell Row: 3 sets of 10-12 reps
  • Seated Barbell Press: 3 sets of 8-10 reps
  • Pull Ups: 3 sets of 10 reps
  • Skullcrushers: 3 sets of 10-12 reps
  • Dumbbell Curl: 3 sets of 10-12 reps

Upper Body Workout Two

  • Dumbbell Bench Press: 3 sets of 10 reps
  • Barbell Row: 3 sets of 8-10 reps
  • Dumbbell Lateral Raise: 3 sets of 12-15 reps
  • Lat Pulldown: 3 sets of 10-12 reps
  • Cable Tricep Extensions: 3 sets of 10-12 reps
  • EZ Bar Preacher Curl: 3 sets of 10-12 reps

Lower Body Workout One

  • Squats: 3 sets of 8-10 reps
  • Leg Curl: 3 sets of 12-15 reps
  • Leg Extension: 3 sets of 12-15 reps
  • Calf Raises Using Leg Press: 3 sets of 15-20 reps
  • Plank: 3 sets of 60 secs
  • Twisting Hanging Knee Raise: 3 sets of 20 reps

Lower Body Workout Two

  • Leg Press: 3 sets of 15-20 reps
  • Stiff Leg Deadlift: 3 sets of 8-10 reps
  • Walking Dumbbell Lunge: 3 sets of 10 reps
  • Seated Calf Raise: 3 sets of 15-20 reps
  • Cable Crunch: 3 sets of 20 reps
  • Russian Twist: 3 sets of 20 reps

We recommend performing two training days in a row – upper body workout one, followed by a lower body workout one, followed by a rest day.

After your rest day, perform upper body workout two, followed by lower body workout two on the next day, and then take two rest days, you’ve worked hard after all!

In addition, we recommend that you perform HIIT cardio at least 3 times per week, as this will allow you to torch body fat quickly.


We’ve included a lot of information in this guide to a workout routine for men, so the power is now in your hands!

Time to hit the weights room hard, and no more slacking! And don’t forget, it’s important to pay close attention to your diet too.

After all, they do say that you can’t out-train a bad diet. So you’d be wise to take this message on board, no matter what your fitness goals may be.

Spot Me Bro encourages you to stay consistent with your training and nutrition, and the results will soon start to show!

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