Gym training for Men : Weight Loss / Definition

Circuit training is performed without a break between devices. After completion of eight devices is 3 minutes pause and resume circuit 3 more times.

Day 1 : 

Inclined dumbbell push : 4 sets , 20 reps ( pectoral muscles ) 

Pullups close grips : 4 sets , 20 reps ( dorsal muscles ) 

Dumbbell push (vertical ) : 4 sets , 20 reps ( shoulder muscles ) 

Pushups between parallels : 4 sets , 20 reps ( triceps muscle ) 

Bar curls , standing : 4 sets 20 reps ( biceps muscles )

Lunges with dumbbells : 4 sets , 20 reps ( tighs muscles ) 

Peak raises with barbell : 4 sets , 20 reps ( calves muscles ) 

Crunches : 4 sets , 20 reps ( abdomen ) 

Day 2 :

Treadmill / bike : 50 minutes ( cardio ) 

Day 3 :

Squats with barbell : 4 sets , 20 reps ( tighs muscles ) 

Peak raises with barbell : 4 sets , 20 reps ( calves muscles )

Close grip row : 4 sets 20 reps ( dorsal muslces ) 

Horizontal barbell push : 4 sets 20 reps ( pectoral muscles ) 

Lateral raises with dumbbells : 4 sets , 20 reps ( shoulder muscles ) 

Arms extension with barbell : 4 sets 20 reps ( triceps muscles ) 

Bar curls , standing : 4 sets 20 reps ( biceps muscles )

Crunches : 4 sets , 20 reps ( abdomen ) 

Day 4 : 

Treadmill / bike : 50 minutes ( cardio ) 

Day 5 : 

Wide grip pullups : 4 sets , 20 reps ( dorsal muscles )

Pulley arm waves : 4 sets , 20 reps ( pectoral muscles ) 

Lateral raises with dumbbells in bent : 4 sets , 20 reps ( shoulder muscles ) 

Pulley arms extension : 4 sets , 20 reps ( triceps muscles ) 

One arm dumbel curl : 4 sets , 20 reps , ( biceps muscles ) 

Leg extensions : 4 sets , 20 reps ( tighs muscles ) 

Peak raises with barbell : 4 sets , 20 reps ( calves muscles ) 

Crunches : 4 sets , 20 reps ( abdomen ) 

Day 6 & Day 7 : Break ! ( so the muscles can relax ) 

                                                                                         Note : Before going to gym consult your doctor !