Vibhor Maheshwary's picture
Asked by
Jul 18, 2015

Exercise for weight loss

I am 31 years old, 6Feet and 120 Kgs in weight. I want to loose the excess bagage. Please suggest me set of exercises to perform and the kind of food that I should take to reach my goal. :)
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Puneet's picture
Posted by
Jul 20, 2015

Hi Vibhor,

I would suggest you stick to heavy compound movements. Keep the rep ranges between 8-12 reps. You are free to schedule these days as per your convenience. Also do remember to reduce your carbohydrates and increase your protein to reduce fat. Make sure you calculate your maintainance calories and then reduce them by 100. If you don't see a difference, then reduce again by 100. 

Chest

Bench Press, Dips, Decline Dumbell Press, Incline Bench Press

Back

Deadlifts, Bent over rows, Pull ups, T-bar rows, Lat Pulldown

Shoulders

Standing shoulder press, Arnold Press, Front Delt Raise, Reverse Delt raise, Rear Delt pullover

Abs

Decline crunches, Cable crunches, Leg Raises

Biceps

Incline Curl, Standing Barbell Curl, Preacher Curl, Hammer Curl

Triceps

Sullcrushers, Rope Pulldown, Dumbell Pullover, Dumbell Kickback

Legs

Squats, Leg Press, Leg Extension, Leg Curl, Lunges, Calf raises, Calf press

Hope this helps!

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