Try These Workouts At The Gym To Gain Muscle

Men's fitness
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If you want a simple way to get a better body, you'll find exactly what you need here. This workout plan contains 12 exercises that require either no equipment or simple kit found in any gym. It will burn calories and stabilise joints to help you build new muscle, reduce fat and increase your fitness. 

If you’re just starting out, however, you may find this back-to-fitness plan is a better fit. If you don’t recognise the names of some of the exercises, this gym workout plan provides more detail on the moves used.

It’s always essentials to begin any workout with warm-up exercises. Start with five minutes on a cardio machine, then do light sets of press-ups and bodyweight squats to raise your heart rate and get your muscles working. Leave one minute's rest between sets and two minutes between exercises.

Upper-Body Workout

Six moves that work your arms and upper body.

1 Dumbbell external rotation

Sets 3 Reps 15 Target rotator cuffs

Keep your upper arms still and draw your shoulder blades together at the top of the move.

2 Gym ball jackknife

Sets 3 Reps 15 Target core, abs, shoulders

Push your hips as high as possible while bringing your knees in to your chest.

3 Single-leg dumbbell row

Sets 3 Reps 8 each side Target lats, upper back, core, hips

Keep your torso still as you pull the weights up to your shoulders and squeeze your back muscles.

4 Alternating dumbbell press

Sets 3 Reps 10 each side Target chest, triceps

Alternately press each dumbbell straight overhead, keeping your palms facing each other.

5 Rear lateral raise

Sets 3 Reps 15 Target rear deltoids, upper back, core

Hold your torso still as you bring the weights back. Keep your thumbs pointing down and your lower back unstressed.

6 Scarecrow

Sets 3 Reps 20 Target biceps, mid-back, rotator cuffs

Twist your upper body, pulling the weight behind your head. Alternate sides for a total of 20 reps.

Legs And Core Workout

Your legs and core get a workout in the final six exercises.

1 Split-stance good morning

Sets 3 Reps 8 each side Target lower back, hamstrings, core

Keep your lower back in an unstressed position throughout.

2 Single-leg dumbbell Romanian deadlift

Sets 3 Reps 8 each side Target hamstrings, glutes, core, hips

Lower the weights by running them down your shins. Don’t let them touch the ground.

3 Woodchop lunge

Sets 3 Reps 8 each side Target core, quads, hamstrings, glutes

Lower the weight towards your outside thigh as you lunge.

4 Double medicine ball leg curl

Sets 3 Reps 10 Target hamstrings, core, glutes

Keep your feet level with each other as you use the undersides of your thighs to pull the balls towards you.

5 Single-leg bench squat

Sets 3 Reps 8 each side Target quads, glutes, hamstrings, core

Lightly touch your right foot on the floor and then push up with your other leg.

6 Tornado chop

Sets 3 Reps 10 each side Target obliques, core

Twist to the side as far as you can before twisting back again, while keeping your arms level.

Nick Hutchings worked for Men’s Fitness UK, which predated, and then shared a website with, Coach. Nick worked as digital editor from 2008 to 2011, head of content until 2014, and finally editor-in-chief until 2015.