Most people go to the gym to get in shape and to look good, right?
But why do most gym lovers slack on results or plateau after exercising for 1.5 hours 5-6 days per week?
The answer is simple… most people are unaware of what you must be doing in the gym in order in order to get a sexy physique and keep it long-term.
I will share with you the top 7 exercises men must do in the gym for huge muscle gains and to get that sexy body you’ve always wanted.
These 7 exercises target the parts of your body where you put on the most mass. That is why those who truly take these exercises seriously, will show huge gainz and gain a sexy physique.
Just like any other success story, in order for you to improve on your lifting and weight gain, you must practice progressive overload. What is that you might ask?
Progressive overload is when you adapt from your last lifting session to your next. The point of progressive overload is that you push yourself a little bit more with every lifting session. For example, on Monday you perform 3 sets of 6 on shoulder press at 100 lbs. Then on Friday you progress on weight to 3 sets of 6 at 105 lbs.
Progressively overloading your muscles during heavy sets is the best way to go up on your one rep max, and will ensure results when trying to gain that athletic, sexy physique.
What exercises are vital when it comes to building that sexy physique?
Incline Bench Press
Incline chest press, in my opinion, is better than blat bench press. This exercise hits your upper chest, anterior deltoid, and triceps. Most of your chest muscle is towards the middle and lower end of your chest. Building a bigger mid-upper chest will result in a sexy physique and more impressive, stronger chest!
Even though you use more stabilizing muscles when you lift with dumbbells, you are able to lift heavier with a barbell. Although it is a good idea to switch back and forth between dumbbells and a barbell.
Barbell Standing Shoulder Press
This is by far my favorite upper body exercise. In order to achieve real shoulder strength and proper shoulder development, standing barbell shoulder press is the way to go! This exercise will hit your anterior-middle deltoids, upper chest, and triceps.
I prefer barbell standing shoulder press rather than seated shoulder press with dumbbells. If you use dumbbells, you elbows are more likely to go outward which may cause injuries. Standing shoulder press focuses on elbows staying closer to your chest, which creates a more powerful lift.
Dumbbell Lateral Raises
Other than standing shoulder press, this is another favorite of mine. For maximum growth of your shoulders, lateral raises hit the middle deltoid of your shoulders for a wider look. For an even growth of the shoulders, I include standing shoulder press and lateral raises into my workouts. I suggest doing your heavy set with 6-8 reps, immediately followed by a light weight set with 10-14 reps.
Stand tall with a dumbbell in each hand. Have a slight bend in your knees and elbow. Raise the dumbbells up by your side until you make a T shape with your body and arms, then return to starting position.
Barbell Hang Cleans
Barbell Hang Cleans are a very powerful and athletic movement that creates amazing power and muscle growth in your legs, back, shoulders, and traps. Heavy hang cleans with a barbell will bring more mass because this is a power movement. This exercise can be difficult if not done properly, and may lead to injury. I suggest starting very light. Once you become more familiar and comfortable with the lift, add weight.
Stand with the weighted bar in your hands by your hips. Have a slight bend in your knees. Begin your lift by activating your shoulders and bringing the bar up to your chest with high elbows! Keep your back flat and core tight. At the top of the lift, squat down slightly to get under the bar. At this point, you will be holding the bar by your collar bones. Then return to starting position and repeat.
Chin-Ups are an amazing body weight exercise to master! If you want true strength relative to your body weight, chin ups are the best! This exercise will build a big, defined back. If you cannot do a single chin-up, I recommend using an assisted band. If you can do multiple chin-ups, I recommend adding weight.
In fact, chin ups hit your lats, and biceps more than seated row or lat pull down. This is because you are unable to cheat yourself with a swing on chin-ups, like you can with rows or pull downs. For chin-ups, grab the pull up bar with a narrow grip with your palms facing towards you. As you pull yourself, focus on using your lats and biceps. This exercise is fantastic for a sexy physique.
With the Cable Rope, I have two exercises that I like to include into my routine. These exercises are Tricep Extension and Hammer Curls.
Tricep Rope Extension along with skull crushers should be your main tricep exercises. This exercise is better when trying to build big, strong, defined triceps. Shoot for 6-10 reps with heavy weight. Rather perform 8 reps where #8 is really hard, than 10 reps where #10 is some-what hard.
Rope Hammer Curls along with barbell curls are by far the best exercises when building big, strong biceps. Again, the key is progressive overload. Keeping your upper arm still, only hinging at the elbows. With the rope hammer curls, keep your thumbs up as you curl. With the barbell curls, I suggest a wide grip. This will build more muscle on the outside of your arm for a more full look! Plus, you can go really heavy on the rope.
Walking lunges are an amazing leg exercise that requires strength, balance, and coordination. Although squat and dead lift are good exercises, walking lunges is a functional movement exercise that will drastically improve your leg strength, athleticism, and support your sexy physique.
Grab a dumbbell in each hand. Begin with lighter weight such as 15 or 20 pounds. That way you can focus on long strides with deep lunges. Be sure to always push off with your front leg, focusing on using your glutes. As you get stronger and more athletic, increase the weight to 30 or 40 pound dumbbells.
With each set, try to perform 6-8 lunges with each leg.
Typically I will not do all 7 of these exercises on the same lifting day. Rather split these exercises into 2 different routines. Workout A and Workout B.
In order to get the most gainz, you only need to weight lift 3 times per week. Taking one day off in between your lifting sessions will allow your muscles and body to fully recover. If you take your rest seriously, you will be able to hit your true lifting potential and maximize your muscle gainz.
Example Workout A:
- Incline Bench Press
- Standing Shoulder Press
- Weighted Chin-Ups
Example Workout B:
- Barbell Hang Cleans
- Dumbbell Lateral Raises
- Rope Extension/Curls
- Walking Lunges
Example Workout Schedule:
- Monday: Workout A
- Wednesday: Workout B
- Friday: Workout A
- Monday: Workout B
- Wednesday: Workout A
- Friday: Workout B
Reps, Sets, and Rest
In order to get a real sexy physique, pyramid training is the best form of training that leads to the most effective results. Specifically reverse pyramid training. Thus, I suggest performing your heaviest sets while you are still fresh. That way you can lift a lot more.
Warming up: Before you jump into your heavy sets, you must properly warm up your muscles to prevent injury. After a good warm-up, get into your heavy sets. After your heavy sets, lower the weight and up the reps.
Going heavy first, then lighter will support huge muscle gainz. Plus, you will get more muscle fiber recruitment this way. If you go light first then build to your heavy sets, you will not be able to lift as heavy.
Example Sets for Incline Bench Press:
- Warm-Up Set 1: 10 reps at 60% of your 1 rep max (1 min rest)
- Warm-Up Set 2: 8 reps at 70% of your 1 rep max (1.5 min rest)
- Heavy Set 1: 4-6 reps at 85% of your 1 rep max (2 min rest)
- Heavy Set 2: 3-5 reps at 90% of your 1 rep max (2 min rest)
- Lighter Set 1: 8 reps at 70% of your 1 rep max (1.5 min rest)
- Lighter Set 2: 10 reps at 60% of your 1 rep max (1 min rest)
As you can tell, you will be doing 6 sets with each exercise. That is why there are only 3-4 exercises per lifting day. That way you can focus on going heavy during your lifts and taking the right amount of rest time.
Furthermore, during your warm up sets you only need to rest about 1-1.5 minutes. During your heavy sets, rest for 2-3 minutes. During your lighter sets, rest for 1-1.5 minutes. It is important that you rest the proper amount of time to ensure your muscles are fully recovering for your next set.
While you are resting, it is a good idea to walk around, stretch, hydrate and pump yourself up for your next set.
After you crush your workout, it is very important to cool-down. This gives your muscles a chance to work the lactic acid out of your muscles, and for your heart rate to return to normal. If you do not cool-down, expect to be sore and tight. What is a proper cool-down?
Spend the final 5-10 minutes lifting very light weight, using the same muscles you used during your workout. Be sure to move slower, breathe with each rep, and focus on bringing your heart rate down. I suggest stretching and hydrating to prevent stiff, sore muscles.
For a true sexy physique, begin to implement these exercises into your routine. If you take the weight, sets, and reps seriously, you will see some major eye-opening improvements. Perhaps you will get the attention of that girl you keep checking out.
So the question is: Why do you want a sexy physique?