Rationale : Since you are overweight, we prioritize heavier session with higher intensity + volume to optimize calories being burned. Cardio is also included in almost every session to see fastest results.
Eating lower intake of food with higher intake in protein is highly suggested to see instant results.
Note: ANY WEIGHT OR INTESITY IS UP TO THE INDIVIDUALS DISCRETION AND OWN RESPONSILBITY/ WE DO NOT TAKE RESPONSIBILITY FOR ANY INJURIES
Push(Chest,shoulder,tri)
Flat Bench or Chest press machine – 3 sets of 6 to 8 rep range
Incline dumbbell press – 3 x 8
Machine or Dumbbell Shoulder press – 2-3 x10
Lateral Raises – 2-3 x 8
Tricep pushdowns – 3 x failure
CARDIO – 20 min treadmill run
Pull (back and biceps)
Lat pull-down machine – 4 sets of 9 reps
Machine low row – 2 sets of 6 to 8 rep range (heavy)
Machine Cable or Dumbbell rows – 2 sets of 10 reps
T-bar rows – 2 sets of 8 reps
Biceps – Incline curls – 3 x 8 & hammer curls – 3 x 8
CARDIO – 20 min cycling
Legs
CARDIO – Incline stairmaster 20-30 min
Leg press or Barbell squat – 4 sets of 8-10 reps AFTER WARMUP
Sissy Squats – 3 x 10
Hamstring curls 3 x 8
DIETARY NOTE : Eat lower in calories equating to maintenace of the goal weight you are trying to achieve, also eat proportionally 0.8g of protein per LB of bodyweight