Use your whole body during your workouts and you’ll benefit every muscle, every time. This workout routine has you in the gym 3 days per week (such as Monday, Wednesday, and Friday), with full-body sessions completed each day. Depletion Full Body Workout. 2. 4) Pull-ups and Push ups: Both basic pull-ups and single arm pull-ups are considered to be one of the best body weight exercises for men. The 4-day workout works in much the same way as the 3-day version, except this time each day will be devoted to either lower body or upper body exercises. ; Muscle Mass - To maintain, or even gain lean muscle mass. Over the next 12 weeks your goals and expectations are: Fat Loss - To lose at least 10 pounds of fat. This full body dumbbell workout for weight loss shows you what to workout & what exercises to do with weights to burn fat fast. Anyway, back to this plan… Complete your full-body workout 2-3 days per week. Full Body Depletion Style. As a consequence, only the men and women in the group that had exercised the most — six days a week, for a total of 3,000 calories — had shed much weight, dropping about four pounds of body … I’m sure you can agree it’s hard to find a killer weight loss workout plan for men but here you’ll find the best short workouts to get fast results. If you’ve been looking for a home dumbbell workout no bench or extra equipment required, then this ones for you. The second type of full body workout aimed for cutting is a workout to deplete all the muscle glycogen stores. ; The 12 Week Diet Plan. 2. 4-Week Weight Loss Workout Plan Even though this workout plan will help you lose weight and burn fat it’s still a good idea to watch what you eat. Your trainer today, Marfred Suazo is a certified strength and conditioning specialist, nutrition specialist and owner at www.superiiorfitness.com who’ll take you through your 4 week full body bodyweight workout plan.. If you prefer cycling your carbs, you need a cutting full-body workout that will eliminate nearly all carbohydrates from the body, so that when you follow it up with a high-carb meal, the muscles will absorb as much of it as possible, thus promoting better recovery and better gains. Each week will consist of 3 different types of eating days. Likewise, the classic and common body weight exercise i.e. push-up is worth to add in your full body workout routine. ; Conditioning - To be in amazing shape; perhaps the best shape in years. The sequel to this beginner gym workout is our 12 week body transformation workout plan – a longer, circuit-based program designed for those that graduated from beginner level and need a new challenge. 12 Week Program Expectations. Full-Body Training For Full Fat Loss. 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