Gym Exchange

Member Question: I'm trying to get in shape and just finished my gym card. I'm 180 cm tall, weigh 95 kg, not fat but heavy—most of the weight is concentrated in my thighs and stomach. I'd like some help from experienced people to create a workout plan that can help me lose weight through fitness.

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What do you think about this plan?

Club's Plan 1: Cardio-Pulmonary Function Training Program: (Improving your cardio is great for building muscle.)
2–3 times per week, 30–60 minutes each session. Keep your heart rate around 80% of (220 - your age).

Strength Training Program:
A. Jog for 10 minutes to warm up.
B. Do static stretches on the target muscles.

Day 1 – Leg and Abdominal Training:
- Leg raises while lying down: 4 sets of 10–12 reps
- Smith machine squats: 4 sets of 10–12 reps
- Leg curls: 4 sets of 10–12 reps
- Crunches: 4 sets of 15–20 reps
- Side planks: 4 sets of 15–20 reps
- Hanging leg raises: 4 sets of 15–20 reps

Day 3 – Chest and Shoulder Training:
- Flat barbell press: 4 sets of 10–12 reps
- Incline dumbbell press: 4 sets of 10–12 reps
- Dumbbell flyes: 4 sets of 10–12 reps
- Dumbbell lateral raises: 4 sets of 10–12 reps
- Standing dumbbell flyes: 4 sets of 10–12 reps
- Standing dumbbell side raises: 4 sets of 10–12 reps

Day 5 – Back Training:
- Roman chair machine: 4 sets of 10–12 reps
- T-bar row: 4 sets of 10–12 reps
- Wide-grip pull-ups: 4 sets of 10–12 reps
- Bent-over deadlifts: 4 sets of 10–10 reps
- Face pulls: 4 sets of 10–12 reps

Day 7 – Triceps and Biceps Training:
- Dumbbell bicep curls: 4 sets of 10–12 reps
- Single-arm dumbbell extensions: 4 sets of 10–12 reps
- EZ bar curls: 4 sets of 10–12 reps
- Rope push-downs: 4 sets of 10–12 reps

I’ve been following this routine for a few weeks now, and I feel it’s helping with both strength and endurance. However, I’m still struggling with the lower body weight and want to make sure I’m targeting the right areas. Any suggestions or adjustments would be really appreciated!

L-Theanine

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