When working out, it's important to not just target one part of the body. To get the masculine physique you want, perform a full body workout that targets every major muscle group. Men's full body workouts are intended for those in good health and decent fitness. Always review changes to your exercise routine with your doctor.
Lower Body
To tone your lower body, target all of the major muscles in this region including your calves, hamstrings, quadriceps and glutes. Participating in cardiovascular exercises will help you burn calories and fat, keeping you slim and trim. Examples include running, swimming and cycling. Commit to cardiovascular activity five times a week, 30 to 60 minutes per session. These exercises also work out your lower body and tone your legs effectively. For an added workout, include weighted squats, lunges and leg lifts to your routine. These leg toning exercises can be included in your strength-training workout, performed at least twice a week at 20 minutes per session, according to the American College of Sports Medicine.
Core Strength
Your core includes your abdominal muscles, lower back and waist. These muscles are responsible for your posture and improve your overall strength. Do standard situps and crunches to target this area, in addition to bicycles, oblique twists, reverse crunches and pelvic lifts. Include core strength training into your overall strength training workout at least twice a week.
Back
Work your back muscles for a defined profile and strong shoulders. Perform weighted exercises such as pulldowns and dumbbell flyes, in addition to resistance exercises such as pushups, chest lifts and balancing on your stomach, also known as the Superman. Include these exercises in your strength training workout.
Upper Body
Use free weights along with body weight resistance exercises to tone your upper body. Pushups can work your upper arms and chest, however if you want to bulk up, you'll need to add some weight. Exercises such as bench presses, biceps curls, triceps dips and rows give your upper body an extensive workout. Perform 10 repetitions of each exercise.
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