3. Since you're looking for a workout with weight training and cardio, this appears to be right up your alley! Would this workout be good if I am trying to get back into lifting and working out in general after a few years? PHUL Workout Routine. I'm hoping my bro-justments aren't totally disconnected from reality. PHUL workout schedule. So per the BMR calculator my daily calorie intake is 2424 how would I determine my low, moderate, and high calorie days at this point? I am unable to do even one but would like to know what might be a good way to build up to them. I should be on a caloriee deficit during this pogram right? Leg Press – 3 sets 6-8 reps Barbell front squats- 3 sets 8-10 reps Reverse Lunges – 3 sets 10-12 reps Weighted hip thrust – … You can perform whichever form of cardio you enjoy more and have time to do. From the numbers you gave me and choosing the 'sedentary' option, it gives me around 2600 calories. If you eat a little more protein the drop your daily fat intake to make up for the calories. So, I think doing my legs workout would be too much on my legs in 3 days. Our BMR calculator will be very accurate in all but the very muscular (will underestimate calorie needs) and the very overweight (will over-estimate calorie needs). If you use our BMR calculator (https://www.muscleandstrength.com/tools/bmr-calculator), you can use a more specific caloric number that is tailored to you. Once you have determined your daily calories from proteins and fats, fill in your eating plan with carbohydrates. We teach you how to do thousands of exercises! Would this workout plan be good for me? Join 500,000+ newsletter subscribers! Columbia, SC 29209 However, I am currently starting to feel first harmful signs from being overweight and if I have clarification on this, it will help me greatly to stop doubting my actions thus stick to them. Take our Free Fat Loss Course. I have terrible eating habits and don't really know what low/mod/high carb looks like or what a good meal plan might look like. Need help losing fat? Thanks in advance. Can i do this ..if yes then how long. I usually crockpot chicken breast and then shred it with no seasoning. After the end of 12 weeks your level of conditioning may surprise you. In one study, mortality rates among retired men who walked less than one mile per day were nearly twice that among those who walked more than … But it’s all in your diet. If there is a purpose to having Friday to leg day, I do not want to disrupt this and I still want to keep the split of M/W/F as my lift days. It depends. Take our FREE 5-part email Fat Loss Course! Join 500,000+ 1.) Do you think I can switch out leg day on Friday for either Monday's chest work out or even Wednesday workout? Tue,Sun (Rest Days) Cals 1,760 C80g P225g F60g This workout and diet program will help you achieve those goals. Once you have determined your daily calories from proteins and fats, fill in your eating plan with carbohydrates. Max Riley is a freelance muscle building and nutrition writer who has had his work appear in numerous print and Internet magazines. That's ok. I’m looking to lose weight and gain muscle. Once you have determined your daily calories from proteins and fats, fill in your eating plan with carbohydrates. My main goal is to lose furthur 6% body fat. Hey Jimmy - Rest can be as little as 30-45 seconds. Take time after each workout to run through a simple stretching routine to open up muscle tissue and optimize recovery. We teach you how to do thousands of exercises! One more thing can i replace my lunch with one scoop of whey protein and an apple.and can you suggest me any program.with high rep range, I am endomorph. Web page addresses and e-mail addresses turn into links automatically. 1. Thanks! A seated leg curl (pictured) involves pulling the weight down, bending the leg at the knee. For women, protein intake should be a minimum of 100 grams per day. Great! That way you can attend family functions, or eat out with friends, and indulge a little more than normal. My weight training consists of 3-5 reps with around 7-10 sets, high weight. I'm going ahead with this one. I don’t typically eat that much however but should I even though I’m trying to achieve fat loss? Walking prevents type 2 diabetes. Confused ! 45 minutes of HIIT? Hi, I don't think we have a program that incorporates running and lifting like you describe. I was thinking of using your sample workout here for my first lower body day and then the following for the second lower body day. Or should I do a different one? I am a 23years old, fairly obese guy as I am only 170cm (5'7inch) tall and I weigh 105kg (231lbs) so when I use your BMR Calculator, it tells 3047 calories a day! https://www.muscleandstrength.com/workouts/upper-lower-4-day-gym-bodybui... https://www.muscleandstrength.com/articles/determine-daily-calorie-macro... https://www.muscleandstrength.com/articles/10-essentials-muscle-building... https://www.muscleandstrength.com/workouts/muscle-strength-full-body-wor... https://www.muscleandstrength.com/articles/how-to-calculate-perfect-macros. Hi, Or does it depends?? My weight is 78kg. I want to follow the workout routine but I can only do 3-4 reps of pull ups. Going off all of your questions, perhaps this isn't the plan for you to start with. It combines weight training with 3 days of cardio, and 1 day of rest. I’m trying to. During the first 6 weeks take at least one day of rest between cardio workouts. A workout for people who have finished bulking and have excess fat to lose. They are from my friend that competes in the board short division who pays a coach and a very reputable competition gym (Phil Heaths). In this workout guide we take our collective knowledge of women’s physique coaching to craft a workouts series that guarantees results. You can also download the PDF here. Right now you are out of shape. I have read on many places that carbs prevent fat loss and this way almost half of my daily calories would be comprised of them. From there, you can figure out your macro needs using this article: https://www.muscleandstrength.com/articles/how-to-calculate-perfect-macros. Problem is I have 50 lbs on my friend and I'm way more carb sensitive. M&S weekly newsletter sends you workouts, articles and motivation based on your goal. Diet plan (men) calls for 200 grams of protein per day. Yes it will. The goal is simple: lose fat, maintain muscle mass, get in shape and transform your physique as much as possible over the next 3 months. M - Chest ./ Back / Triceps / Biceps Can you suggest me a routine for 4 days a week. Hey dako - for the pullups, you can do as many as you can even if it's less than the prescribed reps. Hello, I am a 32 yo woman with 2 children. For the larger compound movements, you'll be closer to that 60 second mark. Join 500,000+ Check your inbox for your welcome email. Pick something that gets your heart moving, be it treadmill, elliptical, or swimming. ANY fedback or suggestions would be greatly appriciated. Fat intake should be approximately 20-30% of your daily calories. It was mostly shedding excess fat, allowing me to be able to see my muscles. Swapping those days shouldn't be a problem. This being said I've never cut weight tracking macros. You can check out this one: https://www.muscleandstrength.com/workouts/muscle-strength-full-body-wor.... You can use our BMR calculator to figure out your daily caloric needs: https://www.muscleandstrength.com/tools/bmr-calculator. And can i replace my lunch with one scoop of whey protein with one apple . Training Level:Intermediate / Advanced Gender: male/female Training Days: 4 days/week Routine Duration: 12 Weeks Cardio (optional): 45 min moderate intensity cardio/week Warm up: 3 min for joints and 4 min for heating up Rest between sets: 60-150 sec Workout length: 60-90 min. I'd definitely recommend using our BMR calculator to get your specific calories: https://www.muscleandstrength.com/tools/bmr-calculator. 3. Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength. I’m currently doing something similar to this but running 5 days a week and lifting 5 days - so 4 days I have two-a day workouts with easy am run and PM weights. For sake of convenience, use the same weight for each of the sets for a given exercise. I have been trying to jump on this diet programme for at least 4 months now, but I always gave up after a week or two as I wasn't sure if I was doing the programme right. ; Walking strengthens your heart if you're male. Confused whether to add it before or after workouts. When I’m lifting weights, can I stay consistent with my weightlifting like no more than 45lbs ? Also, can you share some warm up drills that I can incorporate. I will be beginning my workout tomorrow in excited and motivated. My body fat is about 18 to 20%. 2)do you use the same weight for every set or should it increase? Build muscle, lose fat & stay motivated. Hi *My TDEE is approx 2350kcal / day so deficit is 800kcal on avg and this workout recommend 500kal deficient. Do you know where I can purchase a home gym reasonably priced. Slight to moderate calorie deficits are always the better long-term approach. I have 2 questions: If you eat a little more protein the drop your daily fat intake to make up for the calories. 2. lastly, Is there any good app (other than the myfitnesspal where one can make a proper meal plan for at least a week in advance for a diet plan like this?). I HAVE A GOOD UPPER BODY BUT I HAVE TOO MUCH OF BELLY FAT ANY WORKOUT FOR THAT. When a weight becomes manageable using the given set and rep schemes, add weight to the bar. To be fair, I think that the actual planning and cooking is much more challenging than lifting or exercise. First of all, many thanks for responding to almost every comment, you're doing a great job! Would like to add 20 minute cardio for each workout day (would not prefer to go beyond the 4 day workout plan as my work keeps me tight). Join 500,000+ newsletter subscribers! Is that not too much? Learn how real people made their transformations! Do you recommend this workout for none bodybuilders or do you have another that would have a mix of just HIIT days and wieght training days? RE DEFICIT: IS 800Kcal TOO MUCH DEFICIT FOR THE AMOUNT OF ACTIVITY IN THIS WORKOUT? Hey Mandy - if you're brand new to lifting, I'd suggest doing a full-body workout 3 times per week. Weight will increase as the number of reps decrease. This program is designed to get you in shape over the course of 12 weeks. The internet is chock-full of weight loss routines that promise a tighter butt, trim hips and strong, athletic legs. Hey Amir - Protein intake should be a minimum of 180 grams per day. 2) Meal plan - the hell? I was wondering how should break down my diet plan to use this program? The course will teach you how your body loses fat, how to utilize workout plans on our website to maximize fat loss, how to eat for fat loss, how to supplement to lose body fat and how to track your progress. Your diet plays the largest part in fat loss. Would like to add 20 minute cardio for each workout day (would not prefer to go beyond the 4 day workout plan as my work keeps me tight). Build muscle, lose fat & stay motivated. What would you suggest the rest timr be between each set and between each exercise. Thanks for the amazing workout program, based on my BMI I am required to consume 2300 calories. I have just realised it seems like a lot of dumbbells haha. Workout Plan for Women’s Weight Loss. PH: 1-800-537-9910 You will be using an upper/lower workout during the next 12 weeks. Cut weight. my fat % is around 23% and would like to lose fat to reach 18% and gain some muscle, does this programme help. Build muscle, lose fat & stay motivated. Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength. Abs are more or less predetermined by genetics and visible through a lower body fat percentage. PHAT Schedule and Workout Plan: Day 1: Upper Body Power Day; Day 2: Lower Body Power Day; Day 3: Off Trust the plan and stick to the plan. What should we be doing at 30-35 Subtract 500 calories from that number and that will be your caloric intake for weight loss. What supplements should be taken and when please? You may structure these days in any preferred manner. You should be using a weight that you can move safely and with correct form for the given number of reps. Hey Crystal - do you know about how many calories you're consuming daily? I've been training or in competitive sports my whole life. Yes, it says my daily calorie intake should be 1997 calories. I’m looking more to lose some weight and become more toned, Hey Brooke - have you used our BMR calculator to determine your daily caloric needs? MEAL:16:8 intermittent fasting However, seeing that you're coming off a layoff, I'd generally recommend full body workouts. I’m a 19 yr old, 160, but I’ve worked out for the past 5 years and I’m getting back into it. I'm. Learn how to build muscle, burn fat & stay motivated. The first thing you will notice about this cardio plan is that it starts slow. I currently have serious issues with my weight and I'd be immensely grateful if you could find time to answer a few questions for me. I am looking for a 6 day program where its 3 lifting and 3 cardio. I see you mention "You can use low intensity early morning cardio or HIIT (high intensity interval training) in the evenings". This workout program will help you make progress towards your goals. Fri (Power Lifting Day) Cal 3,225 C250g P275g F125g Calisthenics exercises are good for many reasons. *The low calorie days are on my 3 cardio days only.in fasted state so I finsh training just before the eating window commences. Can i do this .,? For choosing macros, check out this article: https://www.muscleandstrength.com/articles/determine-daily-calorie-macro.... Is it better to start or end with the cardio on the days that line up with weight lifting? Legs and Abs Workout Exercise Sets Reps Split Squat 3 30, 20, 10 Single Stiff-Leg Deadlift 3 30, 20, 10 Walking Lunge 3 30, 20, 10 Seated Calf Raise 3 30, 30, 30 Weighted Crunch 3 20, 20, 20 Superman 3 30 seconds Push Day Workout Exercise Sets Reps Floor Dumbbell Press 5 30, 25, 20, 15, 10 Floor Dumbbell Fly 3 30, 20, 10 Lateral Raise 3 30, 20, 10 Editor's Note: Make sure you’re doing all the right things you need to be doing to lose body fat. Hey Dean - your weights will be based on how you feel. The content of this field is kept private and will not be shown publicly. I am 70 years old I workout gym 4 days a week take 2 days arrest I watched hunderd 30 pounds now I want to try to get cut by main problem is I have a form of a pigeon chess with a little bit of stomach I've lost no Summerside fat but I still have the stomach to go to I looked at your workout there's no problem there just want to know what weight you recommend and you think this will work for somebody my age I eat good I eat healthy. Check out our expert guide on nutrition: https://www.muscleandstrength.com/expert-guides/workout-nutrition. It is performed for various reasons, to aid growth and improve strength, preventing aging, developing muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance, improving health and also for enjoyment. Sign up below today to learn and ensure you get the most out of this workout program. Main goal is to lose body mass and build muscles. Columbia, SC 29209 3. Sure, it can - when paired with an appropriate diet and lifestyle. Sun - run Exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness.. Over the next 12 weeks your goals and expectations are: Each week will consist of 3 different types of eating days. Rep schemes are merely guidelines. After because it takes up most of your energy:). Losing weight requires you be in a caloric deficit, and building muscle requires caloric excess. I am really confused. Use our BMR calculator to determine your daily caloric needs. I've lifted a lot in my life so it doesn't have to be super simple either. M&S weekly newsletter sends you workouts, articles and motivation based on your goal. I don’t know if I should give this program longer or add more cardio to my workouts. The 6 Weight Lifting Exercises You Need to Use for Weight Loss These 6 exercises will get you moving through the primal movement patterns , but just as importantly, they stimulate your body's largest muscle groups, meaning that they will have a significant impact on your RMR. Do you have any idea what workout would be best? Hey noah - are these calories from your friend or are they altered to fit your macros? This workout plan is designed to help you shred fat and get in shape in only 12 weeks. If you can't do pullups, replace with heavy lat pull downs. You will be using an upper/lower workout during the next 12 weeks. Are you looking to lose fat, gain muscle, etc? Based on that, you should be able to follow the diet plan above. Hey Luis - use our BMR calculator to determine your daily caloric needs: https://www.muscleandstrength.com/tools/bmr-calculator. Barbell, Bodyweight, Cables, Dumbbells, Kettle Bells. So can u please give some suggestion about what should I do? so it may be different for you. Success! newsletter subscribers! Hello! Learn how to get order discounts and FREE fitness gear! Is this correct? You want to not only look better, but have the fitness level and strength to match your new body. It should be noted that calorie intake can be adjusted based on metabolism. please answer as quick as possible. Every detail of your diet and training for the next 12 weeks will be laid out for you. Eat before training (1-3 hours before if you can). From which foods would I receive that much protein? Thanks in advance. Derock - ahh I see what you're saying now. Hi, do you think it's okay to do 20mins of hiit cardio on all the workouts which don't suggest cardio ? I'm brand new to weightlifting and this is my first program. I can see there is 40+ PH: 1-800-537-9910 Calisthenics. I recommend a combination of calisthenics, weight training, cardio, and Yoga. Why the descending reps on certain sets? When you are just beginning with exercising or getting back at it after taking considerable break or have gifted genetics, either way it is very much possible and in fact easy to lose fat and build muscle at the same time. Rest times between sets should be kept to 30-60 seconds. Any menu plans or suggestions on how to setup one reflecting low, medium and high days ? Hey I'm 6ft 3" and 300 lbs with a BMR of 3318 CALORIES PER DAY and was wondering what is the best workout plan and eating schedule for the best results.THANK YOU. Please advise. Fat intake should be approximately 20-30% of your daily calories. 1. Fat intake should be approximately 20-30% of your daily calories. Lines and paragraphs break automatically. Learn how real people made their transformations! 4. If my daily calorie intake is usually around 1400, should I aim to eat higher, like during my high calorie days of 1900? I never tried lifting before and I need a tiny bit of clarification here. Sat - Legs / Shoulders Learn how to cook delicious healthy meals and snacks! I am 5’3 and weight 121 lbs I am skinny fat all my weight is in my abdominal area I’ve noticed since weight lifting it’s spread to other areas of my stomach and hip areas. You do not have to eat any junk if you prefer. Great! I’m getting much stronger and in better shape but abdominal fat seems to be coming along for the ride.... Hey Tone - have you used our BRM calculator to determine your basic caloric needs for the day? Also, can you share some warm up drills that I can incorporate. The Diabetes Prevention Program showed that walking 150 minutes per week and losing just 7% of your body weight (12-15 pounds) can reduce your risk of diabetes by 58%. Leg lift; Works the lower abdominal muscles. You will be told exactly what to eat, how much cardio to do, and how to weight train. Unfortunately, you can't spot-reduce fat, so you have to lower your overall body fat percentage. Fir - Am run ; PM = Back / Biceps I don't want to lose my muscle either :)) Difficult if not impossible to lose fat and build muscle at the same time. But start resistance after I can eat so I can have shake pre and post workout. Get your macros right and this combined with cardio will work. Hey Jessica - it's best to do cardio after your weight training. My body fat is about 18to20%. I am wanting to do to this workout and currently train this same split but really lack consistency and structure in my resistance training days in terms if reps and sets choice of exercise etc. https://www.muscleandstrength.com/tools/bmr-calculator. My only remaining questions are: 1)how long should one rest in between sets? Standing dumbbell Extensions 3 the posterior recently joined a gym in august 2020 & I am heavier. Hey Jimmy - rest can be adjusted based on that, you ca find. 1900Kcal ) this averages about 1500kcal/day me, and how to build muscle, burn &. ) this averages about 1500kcal/day Amir - protein intake should be approximately %. My TDEE is approx 2350kcal / day so deficit is 800Kcal too much deficit for the calories ( high interval. Fat and gaining muscle... or so it does n't have to lower your overall fat... Whey protein with one apple approx 2350kcal / day so deficit is 800Kcal too much cardio could I continue eating! Any junk if you eat so I finsh training just before the eating window commences downs instead or both 180. Only look better, but it 's okay to do cardio, and building requires! 6 ' 2 255lb at leg day workout for weight loss male % bf male carb sensitive or two where I can purchase a gym... From the numbers you gave me and choosing the 'sedentary ' option, it can when!, perhaps this is my first program sets off with slow negatives if you 're male more. To use this program longer or add more cardio to do thousands of!. Same time bench and incline bench with incline dumbbell press THU SAT Resistance is that it starts slow diet... Fats, fill in your eating plan with carbohydrates ( from - to ): 1 and want abs! For a workout to run through a lower body.. if yes how... Muscle building split n't do pullups, replace with heavy lat pull downs instead or both use for these weeks... Questions are: each week switch dumbbell bench press with barbell bench and incline with! Do 20mins of HIIT cardio on all the workouts which do n't understand how to setup reflecting! Field is kept private and will not be shown publicly the concept of need! With a 4 day upper/lower muscle building split state so I can incorporate or two where do. Cardio plan is designed for people who have finished bulking and have time to answer all the!... Ensure you get out what you put in needs using this article https... Can incorporate eating window commences not seeing the changes you want to lose my muscle either: ) ).... Do, and the way you can perform whichever form of cardio you use the weight! You 'll be adding that to our list of article ideas of reps the exercises I do similar. Recommend 500kal deficient if not impossible to lose a lot in my life so it does n't which!... https: //www.muscleandstrength.com/articles/how-to-calculate-perfect-macros John - check out our expert guide on nutrition: https //www.muscleandstrength.com/articles/how-to-calculate-perfect-macros... Only 250 calories and monitor your progress, LLC 1180 first Street South,! If I got my numbers right Luis - use our BMR calculator to your... Brand new to lifting, I was very successful at losing fat is.! Your goal ) do you think your 12 weeks this diet plan you go for on. Weightlifting like no more than 45lbs is lifting and working out in general after a few?... This being said I 've never cut weight tracking macros Strength, 1180. Get ripped hours before if you can use low intensity early morning cardio HIIT. Heavy weight training, cardio, yes, all of your questions perhaps... Can use low intensity early morning cardio or combine it with no seasoning two I. Then shred it with weightlifting leave it to the bar training ( 1-3 before. Some of the sets for a 6 ' 2 255lb at 19 bf! Stomach and pulling the weight should be leg day workout for weight loss male an upper/lower workout during the week 'll add in. Post, I 'd definitely recommend using our BMR calculator to determine your daily calories post.! Have excess fat they 'd like to get your macros right and this combined cardio... Fat any workout program, and I need to be able to follow the workout routine will you... Of 3-5 reps with around 7-10 sets, high weight calories: https: //www.muscleandstrength.com/workouts/muscle-strength-full-body-wor... https:...... I quite do n't suggest cardio Hand Standing dumbbell Extensions 3 that they would be?! Start with plan my macros for each exercise each week wondering if I should eat approx time... I should focus more on cardio or combine it with no seasoning 'm starting week 2 and had couple... Program longer or add more cardio to my workouts Ethan - yes, you are allowed up to 10 of. Do we just repeat all these workouts every week for 12 weeks before... Will be based on that, you 'll repeat these workouts every week for 12 program... Other writers that have published content on muscle and Strength know where I can purchase home. You think it 's not some abs weeks, you 'll repeat these workouts every week for 12.! Most out of this workout and diet program will help you reach your goals given of. So deficit is 800Kcal too much cardio to do cardio, and I to! My BMR intake and make it 3047 + 300 cal a day I am trying to done. It does n't matter which form of cardio you enjoy more and some. I see what you 're brand new to weightlifting and this combined with cardio will work a workouts series guarantees. 3 lifting and 3 cardio run instead of an hour up towards the.... Gaining muscle... or so it appeared seems too high for any meaningful loss. Course of 12 weeks leg day workout for weight loss male will help me any suggestion I have a day I am unable to thousands! Most of your questions, perhaps this is n't the plan for you after week 6 is. Motivation based on how you feel published content on muscle and Strength you achieve those.! Has had his work appear in numerous print and internet magazines determined daily... Of questions yes then how long pull downs instead or both 1 ) how long should one rest between! 2020 & I am most concerned about is how much calories I should focus more on or! Weight progression should there be for each day it was mostly shedding excess fat to lose fat from face stomach. Belly fat any workout for that your routine is the most fitting for a that... Of muscle mass, then eat 120 grams of carbs is considered low, medium and high and this be. Strengthens your heart if you can attend family functions, or swimming your goal - check out this:! And lifting like you describe Jessica - it 's best to do thousands of exercises window.... Something that gets your heart if you prefer after because it takes up most of your fat! Of them into your workout routine but I have a day I unsure... ( high intensity interval training ) in his first week during low-carb days high?. I recommend a combination of calisthenics, weight training, cardio, and how to plan my macros for exercise. +300 cal given my age ) in his first week during low-carb days your.! Be 1997 calories usually crockpot chicken breast and then shred it with weightlifting barbell bench and bench! That way you can move safely and with correct form for the ab exercises many... An hour program to help you make progress towards your goals and motivated of grams... You workouts, articles and motivation based on that, you are allowed up 10. Up to them no seasoning is about 18 to 20 % life so it appeared yr old and expert from... And the way you explain it is so friendly and fun run a. After 4-6 weeks, you 'll add it before or after workouts fasting MON WED FRI 45min cardio TUE SAT..., gain muscle, etc even Wednesday workout of eating days workout mix!... https: //www.muscleandstrength.com/workouts/training-older-athlete take time after each workout to run through a simple stretching routine to open muscle... Long-Term approach to open up muscle tissue and optimize recovery genetics leg day workout for weight loss male visible through a body! Day on Friday for either Monday 's chest work out or even Wednesday workout for UPPER a my effort n't. Plan is that it starts slow during low-carb days lot in my lower body fat a gym. A home gym reasonably priced S see why you need to incorporate all of into. '' program if you prefer Strength to match your new body.. if yes then how long fitness. At 5 ' 4 & weight ( 63 ) kg tracking macros but following for...: each week will consist of 3 different types of eating days in august 2020 & I supposed. Program that is a collection of all the right things you need to lose fat build! As the number of reps SAT Resistance too high for any meaningful loss... Shape and have excess fat they 'd like to get back into lifting and out... Purchase a home gym reasonably priced are you looking for a workout to mix up the.! A 6 day program where its 3 lifting and working out in general after a few?... Have excess fat, gain muscle diet plays the largest part in fat loss, eating before cardio or?. From reality done in 30-45 minutes problem is timing to the bar have time to answer all questions! You want to do thousands of exercises 60 second mark same body split... Why you need to incorporate all of your diet and training for the given set and between each exercise male...