Workout

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A well-rounded cardio workout program typically includes a variety of exercises and methods to improve cardiovascular endurance, burn calories, and support overall health. Here’s a detailed cardio workout program you might consider, suitable for various fitness levels:

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Basic barbell training is a foundational aspect of strength training that focuses on using a barbell—a long, weighted bar with removable weights on each end—to perform various exercises. It helps build muscle strength, endurance, and overall fitness. 

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A comprehensive weight loss program integrates exercise, nutrition, and lifestyle changes to help individuals achieve and maintain a healthy weight.

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A well-structured nutrition plan program is essential for achieving health goals, whether it’s weight loss, muscle gain, or overall wellness. 

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A free weights program is a strength training routine that utilizes dumbbells, barbells, and kettlebells to build muscle, enhance strength, and improve overall fitness. 

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The Power Hypertrophy Upper Lower (PHUL) workout program is designed to combine elements of strength training (power) with muscle-building (hypertrophy) within an upper-lower body split. 

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Workout for fat loss male 

PLAN – 1 FAT LOSS PLAN FOR A MALE. DAY 1 OR WORKOUT 1: BODY PARTS: CHEST – BACK – BICEPS – ABS – CARDIO

EXERCISE 1A: Flat DB Or Bench Press:Sets: 3 Reps: 10-12 –Rest for 12-15 Secs before the next set of Incline DB Chest Press

 EXERCISE 1B: Barbell (Ideally use machine bent over rows – like T Bar Rows – just keep in mind, the machine is close enough to your Bench Press Set up)

 Bent Over Rows: Sets: 3 Reps: 10 – 12 (Note: BB Bent Over Rows

 are added, because they offer a really EFFICIENT OPTION – since

 you can simply take the BB from the Bench and use it for BB Bent

 Over Rows) EXERCISE 2A: Incline DB Or Bench Press: Sets: 3. Reps:

 10 – 12: Rest for 12-15 Secs before the next set of Bench Press

 EXERCISE 2B: Bent Over Bench Supported DB Rows: Sets: 3. Reps:

 13 – 15 EXERCISE 3A: Decline DB Or Bench Press: Sets: 3. Reps:

 10-12 EXERCISE 3B: 1 Arm DB Rows: Sets: 3. Reps 13 – 15

 EXERCISE 4A: Barbell or DB Curls: 3 Sets: 12 -15 Reps EXERCISE

 4B: Sit Ups: 3 Sets of 1 Minutes Each. EXERCISE 5A: Bicep Cable

 Curls: 3 Sets: 12 -15 Reps EXERCISE 5B: Cable Crunches: 3 Sets of 1 Minutes Each.

CARDIO: 10 Minutes of H.I.I.C. . DAY 2 OR WORKOUT 2: BODY PARTS: LEGS – SHOULDERS – TRICEPS – ABS – CARDIO EXERCISE

 1A: Squats (if the client’s squat is less than 80% technique wise, then please use a Smith or a Hack Squat): Sets: 3 Reps: 10-12

 EXERCISE 1B: Barbell Shoulder Presses: Sets: 3 Reps: 10 – 12

 EXERCISE 2A: Leg Press: Sets: 3. Reps: 10 – 12: EXERCISE 2B: DB

 Side Lateral Raises: Sets: 3. Reps: 13 – 15 EXERCISE 3A: DB

 Walking Lunges: Sets: 3. Steps: 30 – 32 EXERCISE 3B: Standing DB

 Shoulder Presses: Sets: 3. Reps 13 – 15 EXERCISE 4A: Triceps

 Rope Pull Downs: 3 Sets: 12 -15 Reps EXERCISE 4B: Lying Leg

 Raises: 3 Sets of 30 Seconds Each. EXERCISE 5A: Seated DB

 behind the neck Overhead Extensions: 3 Sets: 12 -15 Reps

 EXERCISE 5B: Lying Leg Raises: 3 Sets of 30 Seconds Each.

 **CARDIO: 10 Minutes of H.I.I.C. ** **NOTE: ** This Training Plan is NOT Based on Monday through to Sunday. It is simply based on the fact, you do your above 2 Workouts, and then Day 3 is your Rest Day, Cardio or a Day off. RESTING PERIOD BETWEEN SETS: When Super Setting, about 30 Seconds, 45 Seconds Max, otherwise, anything between 1 to 3 Minutes. .