Sole distributor for BH Fitness commercial equipment in Ghana.
 
 
     
 
Weight loss plan for men
 

The best and easiest way to achieve full body weight loss is to workout your full body. Makes sense, doesn't it? That's why we've created a 7-day fitness plan designed to trim and tone your body from head to toe.

We've suggested sets of 10 for each exercise but if you're feeling strong and/or adventurous, feel free to increase the amount of reps. And if you're unsure how to perform any of the exercises simply ask a member of the fitness team.

• Monday: Legs

Warm up: 10 minutes of interval training on the treadmill or cross trainer
3 sets of 10 leg press
3 sets of 10 lunges with dumbbells - for each leg
3 sets of 10 medicine ball squat
3 sets of 10 barbell squat
Finish strong: 10 minutes fast interval training on the treadmill or cross trainer

• Tuesday: Back and Chest

Warm up: 10 minutes of interval training on the treadmill or cross trainer
3 sets of 10 press ups
3 sets of 10 seated cable rows
3 sets of 10 dumbbell pullovers
3 sets of 10 pull ups
Finish strong: 10 minutes fast interval training on the treadmill or cross trainer

• Wednesday: Core

3 sets of 15 sit ups
5 minutes skipping
3 sets of bicycle sit ups
1 min plank
3 sets of 10 kneeling rollout with exercise ball
Finish strong: 20 mins on the treadmill or cross trainer

• Thursday: Rest

Or, if you're feeling good, do a light cardio session

• Friday: Arms and Shoulders

Warm up: 10 minutes of interval training on the treadmill or cross trainer
3 sets of 10 barbell curl
3 sets of 10 side dumbbell lateral raises
3 sets of 10 dumbbell curls
3 sets of 10 upright barbell rows
3 sets of 10 dumbbell shrugs
Finish strong: 10 minutes fast interval training on the treadmill or cross trainer

• Saturday: Cardio

40 minutes on the cardio equipment of your choice. Feel free to chop and change between stations or simply go for a long run, cycle or swim

• Sunday: Rest

Or, if you're feeling good, do a light cardio session

     
 
 
     
 
 
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Locate Us
Agapet Filling Station
120B Spintex Road
Accra - Ghana
 
Telephone
Office - +233 (0) 30 393 5191
Mobile- +233 (0) 546 333 661
UK - +44(0) 793 059 0050
 
+44(0) 793 059 0050
Cliff.Poku
 
     
  Email
  info@branchfitnessgh.com
       
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