Warm up at the start of each session (try to recall the routine), and finish with our usual stretches as the cooldown.

Main Exercises:
Machine Chest Press
Machine Back Row
Dumbbell Goblet Squat
Dumbbell Deadlift

Add-On Exercises:
Dumbbell Biceps Curl
Dumbbell Triceps Extension*
Dumbbell Shoulder Raise
Dumbbell Reverse Lunge (each Leg)

*substitute with Cable Triceps Pushdown:
1 set, 16 reps, 28kg, 0 rest

Sep 14, 2026
Do each of the Main Exercises w/ the following:
4 sets, 8 reps, 20 kg, :30 sec rest
Do each of the Add-On Exercises w/ the following:
1 set, 16 reps, 7.5 kg, 0 rest

Sep 16, 2026
Do each of the Main Exercises w/ the following:
2 sets, 16 reps, 20 kg, :30 sec rest
Do each of the Add-On Exercises w/ the following:
1 set, 16 reps, 7.5 kg, 0 rest

Sep 17, 2026
Do each of the Main Exercises w/ the following:
4 sets, 8 reps, 20 kg, :30 sec rest
Do each of the Add-On Exercises w/ the following:
1 set, 16 reps, 7.5 kg, 0 rest

Sep 21, 2026
Do each of the Main Exercises w/ the following:
2 sets, 16 reps, 20 kg, :30 sec rest
Do each of the Add-On Exercises w/ the following:
1 set, 16 reps, 7.5 kg, 0 rest

Sep 23, 2026
Do each of the Main Exercises w/ the following:
4 sets, 8 reps, 20 kg, :30 sec rest
Do each of the Add-On Exercises w/ the following:
1 set, 16 reps, 7.5 kg, 0 rest

Sep 24, 2026
Do each of the Main Exercises w/ the following:
2 sets, 16 reps, 20 kg, :30 sec rest
Do each of the Add-On Exercises w/ the following:
1 set, 16 reps, 7.5 kg, 0 rest

Stats:
5’6”
43 y/o
Cardio Heart Rate: 132 – 168 bpm
Weight Target: 175 lbs
Fat-Loss Target: 22 lbs

Weight History:
192.2 lbs – 27 Feb 2026
197.4 lbs – 29 May 2026

Latest Body Scan:
28.9% Body Fat
33.3% Muscles
(29 May 2026)

Start with 10 min moderate effort on the treadmill, then 30 min of 60 sec vigorous effort, 60 sec easy effort. Do 10 min moderate effort at the end.

Day 1: 250 kcal (Moderate)

Day 2: 500 kcal (Tough)

Day 3: 200 kcal (Easy)

Day 4: 200 kcal (Easy)

Day 5: 600 kcal (Tough)

Replace the treadmill workout with: Elliptical, Rower, Stepper, Ski Machine, or Jump Rope

Finally, end each session with 1 set of the Crunch Series:
(16 Reps Each)
Basic Crunch
Reverse Crunch
Full-Body Crunch
Twisting Crunch

Start your day with protein to support muscle maintenance and repair, health, and steady energy.

3 Whole Eggs

1 Cup Cream

1 to 2 Tbsp Honey

Instructions:

1. Add cream, honey, and eggs into a blender.
2. Blend until mixture is completely smooth (remove froth).
3. Pour into a glass and serve immediately (even better: drink it straight from the blender).

BMR: 1,750 kcal/day ^{Katch-McArdle Formula}

Estimated Calories: ~2,400 kcal/day ^{1.375 x BMR}
Fat-Loss Target: ~2,150 kcal/day ^{1 lb per week}
Protein Target: 160g/day ^{1.8g per bodyweight (kg)}
Water Target: 2L/day ^Standard

Instructions:

1. Eat or drink your protein, whether it’s raw or cooked.
2. Track your protein and calories for one full day.
3. Hydrate well.