Get Better Workouts with Brian

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Day 1: Full-Body Strength Training

1. Squats - 4 sets x 6-8 reps
2. Bench Press - 4 sets x 6-8 reps
3. Bent-Over Rows - 4 sets x 6-8 reps
4. Shoulder Press - 3 sets x 8-10 reps
5. Plank - Hold for 1 minute

Day 2: Cardio and Abs

1. High-Intensity Interval Training (HIIT) - 20 minutes (sprints, cycling, or any other preferred cardio)
2. Hanging Leg Raises - 3 sets x 12-15 reps
3. Russian Twists - 3 sets x 15-20 reps

Day 3: Rest

Day 4: Upper Body Strength Training

1. Pull-Ups or Lat Pulldowns - 4 sets x 6-8 reps
2. Dumbbell Bench Press - 4 sets x 6-8 reps
3. Dumbbell Rows - 4 sets x 6-8 reps
4. Tricep Dips - 3 sets x 8-10 reps
5. Bicep Curls - 3 sets x 8-10 reps

Day 5: Cardio and Legs

1. Running or Cycling - 30 minutes (steady-state cardio)
2. Deadlifts - 3 sets x 6-8 reps
3. Lunges - 3 sets x 10-12 reps per leg
4. Leg Press - 3 sets x 10-12 reps
5. Calf Raises - 3 sets x 12-15 reps

Day 6: Rest

Day 7: Rest

Tips:

• Incorporate compound exercises like squats, deadlifts, and bench press to engage multiple muscle groups and burn more calories.
• Keep rest periods between sets short (around 60-90 seconds) to maintain intensity and elevate heart rate.
• Focus on maintaining proper form throughout each exercise to prevent injuries.
• For cardio, alternate between high-intensity interval training (HIIT) and steady-state cardio to maximize fat burning.
• Combine strength training with a balanced and healthy diet to support your weight loss goals.
• Stay hydrated and listen to your body's needs for rest and recovery.

Remember that individual results may vary, and it's essential to tailor the workout plan to your fitness level and preferences. If you're new to exercise or have any health concerns, consider consulting with a fitness professional or doctor before starting any new workout program. Good luck on your weight cutting journey!