Male Fat Loss Fitness Program

Day 1 and 2

Tips

Day 1: Chest Training

Training Sequence:

1. Flat Bench Push-ups (large weights If you do your best to do less than 8 repetitions, the weight is too heavy, and more than 12 repetitions, the weight is too light

2. Single Week: Upper Incline Push-Up (large weight, four sets); Bi-Weekly: Double Bar Arms Extension (can be weighted, four sets)

3. Single Week: Plain Flyer (four sets); Bi-Weekly: Clamping (four sets)

Second day: back training

Training program:

1. Single week: behind-the-neck pull-ups (can be aggravated, four sets); biweekly: anterior neck pull-ups (can be aggravated, four sets)

2. Single week: standing rowing (large weight, four sets); biweekly: hard pull-ups (large weight, four sets)

3. Single week: chest Lift (four sets); Biweekly: Shrugs (four sets)

Days 3 and 4

Tips

Day 3: Legs

Training program:

1. Deep squats (can be more than double bodyweight, four sets)

2. . prone leg curls (no less than 1/2 body weight, four sets)

3. tiptoe stand (four sets)

Day 4: work triceps

Training program:

1. narrow bench press (large weight, four sets)

2. single-weekly: standing elbow press (four sets); bi-weekly: supine arm extension ( Four sets)

3. Overhead arm extension (four sets)

Days 5, 6 and 7

Tips Day 5: Work biceps

Training program:

1. Standing arm curls (heavy weight, four sets)

2. single week: positive-grip single-arm curls (four sets); bi-weekly: reverse-grip single-arm curls (four sets)

3. single week: curling bar (four sets); bi-weekly: pastor's chair double-arm curls (four sets)

Day 6: Shoulder Training

Training Program:

1. anterior neck push-ups (four sets)

2. Behind-the-neck push-ups (four sets)

3. Standing flyes (four sets)

4. Overhead flyes (four sets)

Day 7: Fat Loss

Training Program:

1. Sit-ups (six sets)

2. Leg raises (six sets)

3. Jogging ( Medium speed without slowing down, 30 minutes)