Weight loss and exercise plans

Is the ultimate answer to the question "What workout should I do?" No matter what equipment you have available, from a fully stocked supergym to a pair of mismatched dumbbells in your garage, or nothing but your body weight alone, you can build muscle, lose fat, and sculpt the physique you've always wanted.

Most big-box gyms feature a cluster of machines arranged in such a way as to provide members with a “circuit.” Circuits are a gym’s equivalent of a no-brainer, requiring you to move from machine to machine for a prescribed number of repetitions—over and over again, similar to how hamsters or mice might run through a plastic obstacle course. But you're not a mouse. You're a man.

We’ve got a better circuit—one that involves free weights, to build more muscle, burn more calories, and keep you challenged for the long term.

HOW IT WORKS

This routine prioritizes abs by placing them first. From there, you’ll move on to a light circuit that will burn loads of calories. Finally, you’ll hit the main circuit, which builds strength and muscle.

DIRECTIONS

Perform the first exercise as straight sets. Exercises 2A through 2D are done as a complex, so choose one pair of dumbbells and use them for each move. Use a load that allows you to complete your reps on your weakest exercise in the series. Perform six reps for each of the exercises. Rest 90 seconds and repeat.For exercises 3A through 3D, adjust your equipment and loads as necessary, but perform them in the same circuit fashion. If you choose to repeat the workout, vary the sets and reps you perform on these last four exercises each session. This will help you to continue milking gains from the circuit for months on end. Rotate between 3 sets of 10 reps, 4 sets of 5 reps, and 2 sets of 15 reps.