Male Strength Training for Fat Loss


Another complex exercise is the deadlift. The deadlift works the glutes, quadriceps, back, and core, according to Nobbe.

Barbell squats work your quadriceps, hamstrings, and glutes. "Squats build lower-body strength and stability, as well as engage the core," says Nobbe.

Barbell Squat

Dumbbell Lunge

Another devastating lower-body motion follows. Dumbbell lunges strengthen legs and burn calories, helping you lose weight.

Dumbbell Step-Up

Face a bench or strong platform with a dumbbell in each hand. Right foot on bench, heel first. Step down with your right foot, then your left, onto the bench.


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Farmer's Walk

Prepare for an unexpectedly difficult movement.This exercise improves stability but strains the upper back, arms, shoulders, and core.

Kettlebell Swing

Kettlebell swings also work your glutes, hamstrings, and core.

Barbell Bench Pre

Lie flat with a barbell over you. Hold the barbell above your chest slightly wider than shoulder-width. With elbows at 45 degrees, lower the barbell to your chest.

Bent-Over Row

Bent-over rows focus back, biceps, and core.Rowing is the best upper back exercise.

Barbell Overhead Pre

Nobbe believes overhead lifts work the shoulders, triceps, and upper back. "This exercise improves upper-body strength and shoulder mobility."

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