Combined with a diet of reduced calorie and carbohydrates, a good workout plan for men trying to lose weight involves four days of resistance training followed by a 15-minute cardiovascular session for 21 days, according to Muscle & Strength. This workout is fast-paced and categorized as an intermediate-level workout.
On Mondays and Tuesdays, perform eight repetitions of dumbbell bench presses eight times. Next, perform the same amount of seated cable rows, which involve pulling a close grip bar or V-bar to the stomach on the seated row machine. Next, are eight repetitions of the machine overhead press in eight sets, followed by eight repetitions of the cable curl, which are curls using a straight bar attached to the low pulley cable, in six sets. The final exercises for the upper body are eight repetitions of skull crushers, which involve lying on the back while extending dumbbells and lowering them to the forehead, for six sets.
The lower body workout involves eight sets of eight repetitions of leg presses, leg curls and seated calf raises along with six sets of eight repetitions of leg extensions and six sets of planks for 30 seconds.
On Thursdays and Fridays, eight sets of eight repetitions of the machine chest press, eight sets of eight repetitions of lateral pull downs and eight sets of eight repetitions in the seated overhead dumbbell press are required. Six sets of eight repetitions of the EZ bar curl and cable tricep extensions finalize the upper body workout.
Lower body workouts include eight sets of eight repetitions of lying on the hack machine with legs spread apart and lowering the weights down until the thighs are at a right angle at the calves, eight sets of eight repetitions of the dumbbell stiff leg deadlift, eight sets of eight repetitions of the leg press calf press and six sets of eight repetitions of hip squats with a kettlebell. Six sets of 15 repetitions of the hanging knee raise complete the lower body workout.
The cardiovascular consists of 10 repetitions of push-ups, 20 repetitions of jumping jacks, 10 burpee repetitions, 30 seconds of treadmill walking at a slow and steady pace, 20 repetitions of flying floor knee raises, 10 jump squats and 20 repetitions of mountain climbers on each leg. The routine ends with 30 seconds of treadmill walking.