hey i'm an 18 year old trans guy and i'm looking to lose some flub and gain some muscle. i rlly wanna slim down in my hips and belly, and tone my arms, shoulders, and abs. i have access to a gym but no idea what in the actual hell to do. thanks in advance aaaa
Sample gym workout to slim down and tone up:
I’d probably do two days of lifting and two plyometric/cardio/circuit days
Upper Body: –4x12 chainsaws each arm–4x10 upright rows–4x12 shoulder press–4x15 one arm dumbbell lat raises–4x15 hammer curls–4x15 overhead tricep press–3x30 second planks
Lower Body: –4x8 barbell back squats–4x12 leg extensions–4x12 leg curls–4x20 calf raises–4x12 dumbbell lunges–3x25 cable crunches
Plyo Day 1 (30 seconds of exercise 30 seconds of rest, repeat 3 times with 2 minute break in between rounds): –mountain climbers–burpees–squat jumps–planks–wall sits–v ups–high knees–jog
Plyo Day 2 (20 seconds of exercise 20 seconds of rest, repeat 4 times with 90 second break in between rounds): –med ball slams–jump rope–farmer walks–sled pushes–goblet squats–shoulder press–flexed arm hang–sprint–push ups
