If you have a goal of just losing some weight and getting in better shape, but are confused about where to start when it comes to training. Follow this template. Day 1 - push Day 2 - pull Day 3 - legs Day 4 - rest Do 4-5 exercises on each day. 2 big compound movements and 2-3 isolation movements for 8-10 reps making sure that you are challenging yourself with the weight. Here’s an example day Push day For each movement : 3 working sets 8-10 reps each set Bench press Shoulder press Side shoulder raise Incline DB chest press Tricep extension This is is basic beginner stuff that you can progress and advance over time. But if you continually challenge yourself with the weight. You can use basic programming like this for a pretty long time. Give it a shot!

I usually do these longer circuits on Sundays but lately I’ve been doing the 2-3 times a week. Prowler push and pull KB clean and press KB swing