Homemade workouts for men for definition

Author: Timko Ilya - master of the whole project and fitness trainer.
2013-03-09

Target of the workouts: definition or muscle gain

Objectives of the workouts:

1. Increase in overall muscle mass
2. Reduction of body fat
3. Toning and defining the body

Methods of execution: supersets

Duration: approximately 2 months.

Difficulty: (heavy)

Equipment:

• Dumbbells.
• Barbell.
• Pull-up bar.
• Dip bars.
• Stools instead of a bench, or the bench itself.
• Barbell stands (not mandatory).

The plan presented below is well-suited for those who are satisfied with their body weight but not with their muscle definition. It's something between a classic mass gain plan and a classic weight loss plan.

The entire complex is based on supersets. This means two exercises are performed under one number. For instance, you do one set of hanging leg raises, then immediately, without resting, do one set of crunches while lying on the floor. Afterward, you rest for 2-3 minutes and repeat everything. Continue this until you complete 3 such sets. Then move on to the next pair of exercises. Almost all of these "pairs" target the same muscle group. Such supersets not only double the workout intensity but also allow for more effective muscle fatigue.

Each complex consists of 4 pairs of exercises. Each muscle group is trained once a week. The approximate number of repetitions and sets is indicated next to each exercise.

Each workout should last approximately 1 hour and 20 minutes to 1 hour and 40 minutes. No longer. It's very important to choose a weight that leaves your working muscles burning by the end of each superset. At the same time, you should not perform fewer repetitions than indicated next to each exercise, as the entire plan is based on a fairly high number of repetitions. This means you shouldn't chase heavier weights. All repetitions must be performed with proper technique, which isn't possible with maximum weights.

That's all. Enjoy using it. If you don’t have this equipment, check out the article What dumbbells, barbells, and racks to buy for home?. It offers specific equipment options for your home gym.

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