Men's Gym Challenge

Upper Body:

1. Bench Press
2. Seated Cable Row
3. Standing Barbell Curl
4. Tricep Pushdown
5. Shoulder Press
6. Lat Pulldown

Lower Body:

1. Barbell Squat
2. Deadlift
3. Leg Press
4. Standing Calf Raise
5. Leg Extension
6. Lying Leg Curl

Core:

1. Plank
2. Russian Twist
3. Hanging Leg Raises
4. Cable Crunches
5. Oblique Twists
6. Reverse Crunches

Here's how the workout plan would look in practice:

Upper Body:

• Bench Press: 3 sets of 10 reps, 1-minute rest between sets
• Seated Cable Row: 3 sets of 10 reps, 1-minute rest between sets
• Standing Barbell Curl: 3 sets of 10 reps, 1-minute rest between sets
• Tricep Pushdown: 3 sets of 10 reps, 1-minute rest between sets
• Shoulder Press: 3 sets of 10 reps, 1-minute rest between sets
• Lat Pulldown: 3 sets of 10 reps, 1-minute rest between sets

Take a 5-minute water break

Lower Body:

• Barbell Squat: 3 sets of 10 reps, 1-minute rest between sets
• Deadlift: 3 sets of 10 reps, 1-minute rest between sets
• Leg Press: 3 sets of 10 reps, 1-minute rest between sets
• Standing Calf Raise: 3 sets of 10 reps, 1-minute rest between sets
• Leg Extension: 3 sets of 10 reps, 1-minute rest between sets
• Lying Leg Curl: 3 sets of 10 reps, 1-minute rest between sets

Take a 5-minute water break

Core:

• Plank: 3 sets of 30 seconds, 1-minute rest between sets
• Russian Twist: 3 sets of 10 reps, 1-minute rest between sets
• Hanging Leg Raises: 3 sets of 10 reps, 1-minute rest between sets
• Cable Crunches: 3 sets of 10 reps, 1-minute rest between sets
• Oblique Twists: 3 sets of 10 reps, 1-minute rest between sets
• Reverse Crunches: 3 sets of 10 reps, 1-minute rest between sets

Take a final water break, stretch, and cool down.

Note: . If you are new to exercise, it's recommended to start with lighter weights and fewer sets, and gradually increase as your fitness improves.