Beginner Men’s Muscle Mass Workout Routine

 

Below is a workout created for a male who is fairly new to the gym and is looking to build some muscle mass.  These workouts are to be spread throughout the three days, starting with a warm-up of a 10 minute treadmill walk at a moderate pace.  This workout routine is made to be performed with cardio for 3 times a week for 30 minutes and 5 minutes of pre and post workout stretching.

 

Monday/Wednesday/Friday

Squats 2 sets of 10-12

Flat Bench Dumbbell Press 2 sets of 10-12 reps

Semi-Stiff Legged Deadlifts 2 sets of 10-12 resp

Seated Row 2 sets of 10-12 reps

Leg Press 2 sets of 8-10 reps

Incline Bench Dumbbell Press 2 sets of 8-10 reps

Lying Leg Curl 2 sets of 8-10 reps

Lat Pulldowns 2 sets of 8-10 reps

Dumbbell Shoulder Press 2 sets of 8-10 reps

Lateral Raises 2 sets of 8-10 reps

Barbell Curl 2 sets of 8-10 reps

Triceps Press Downs 2 sets of 8-10 reps

Hammer Curl 2 sets of  8-10 reps\

Lying Dumbbell Tricep Extension 2 sets 8-10

Seated Calf Raises 2 sets of 30-35 reps

Standing Calf Raises 2 sets of 10-12 reps

Lower Back Extension 2 sets of 16-20 reps

Reverse Crunches 2 sets of 20-25 reps

Oblique Crunches 2 sets of 20-25 reps

Straight Crunches 2 sets of 20-25 reps

Cardio: 3 times per week for 30 minutes

5 minutes of light stretching