9 Weight Training Exercises for Weight Loss Men ( Videos Included )

The number one reason men go to the gym is to develop muscles. The stereotypical image of a macho man is a guy working out with weights. The aim is to develop bulging biceps and triceps, shoulders, pectorals, and abdominals. 

It’s true that men can do any kind of workout plan or exercise they please, but lifting weights and building up muscles seem to be at the top their priority. Men who truly want to lose weight and keep the weight off are advised to combine cardiovascular exercise and resistance training to give the muscles time to recuperate and develop.

Ideally, strength training should be done every other day and in with other kinds of exercises. You can have a specific exercise program created for you by a personal trainer. Some trainers alternate specific muscle groups, while others prefer a full body work out during weight training day.

Here are some of the best weight loss workouts for men you can try the next time they hit the gym:

Burniva weight loss supplement

Burniva - The Most Effective Fat Burner

Burniva contains high quality Green Tea extract, Citrus Aurantium and Caffeine Anhydrous which will help you achieve the best result for your weight loss targets.

Military Press 

Military press otherwise known as the front press was once considered as the leading measure of upper body power and is the number one muscle-building exercise. In the old days, bench pressing was looked down upon and men would only do overhead presses to build muscles. Bench pressing soon took over with powerlifting coming into the picture, and military press took the back seat. The military press is, however, a great measure of upper body power and must be performed by someone who is interested in creating an impressive shoulder and build overall muscle mass. A similarly effective variation of the military press can include the push jerk, split jerk, and push press. 

Hang Clean and Push Press

This workout is a total body muscle-building routine that hits on the glutes, hamstrings, calves, quads, shoulders, biceps, triceps, forearms, as well as lower and upper back. It is regarded as more of an ‘Olympic Lift.’ It is performed in a strict manner to target the upper back, shoulders, and traps. Performing the clean and push press this way is a great form of power bodybuilding and will blow up the shoulders and traps. If you opt for only one form of strenght training exercise, this should be it. 

Good Mornings

Good Mornings is a mainstay training exercise performed by a good majority of bodybuilders. Powerlifters know the value of this muscle-building exercise. This is often avoided as good mornings are regarded as a brutally hard exercise. But, hard work often pays and brings great rewards. This exercise creates muscles fast and helps you pack size onto your hamstrings, glutes, and lower back. Good mornings help improve squats and deadlift. This has made it a mainstay in powerlifting exercises.

Chin Up/Pull-Ups

Chin-ups create muscle on the upper body as no other exercise can. The chin-ups stimulate almost all muscles from your traps down to your abdominals. Just look at the body of male gymnasts, and you will see that it is a result of years of dips and chin-ups that resulted to a well-toned body. If you want to build your muscles fast, do not forget to add chin-ups in your training program. 

Burniva weight loss supplement

Burniva - The Most Effective Fat Burner

Burniva contains high quality Green Tea extract, Citrus Aurantium and Caffeine Anhydrous which will help you achieve the best result for your weight loss targets.


The squat is one of the most basic weight training exercises for men, and it has been dubbed as the king of all muscle-building exercises. This refers to real below-the-parallel, full-body squats. Squats, like deadlifts, help create enormous muscle mass and they stimulate the release of male hormones known as testosterone. This exercise is best for building muscles really fast. Build lower body strength and quickly build your muscles with squat exercises. 


Of all weight training programs, the deadlift is the most notable workout routine capable of developing as many muscle groups as possible at a single time. It can help one build muscles fast. With the deadlift, all body parts such as abs, biceps, quads, glutes, hamstrings, forearms, traps, neck, upper, and lower back are in use.  The deadlift is regarded as the best test of overall body power. It is as easy as bending down and picking a weight off the floor, an exercise that mimics every day real-life conditions. This is one exercise that you can do to help you build muscles fast. 

Bench Press 

The bench press is yet another major powerlifting exercise similar to Military Press. It is the leading exercise for pressing workout movements.  It helps build muscles in the upper part of the body. The bench press is amazingly effective as a muscle-building regimen.


Pushups are the absolute best muscle building exercise for the delts, triceps, and pecs. It is easy to forget all about it as you make progress with stronger pushups. But, if you are bored with the routine, you can add several varieties to your pushups. Advanced lifters do the elevated pushups on the handle, chair, or dumbbells. It can also be performed on gymnastic rings that are suspended a foot or so from the ground that makes them even more challenging. When these pushup versions become all too easy for you, you can have your gym buddy hold the weight on your back, use a weighted vest, or drape some heavy chains all over your back for some variety. 

Machine Leg Press

The leg press involves pushing a weight, usually on a platform, away from the body by using the legs. This exercise strengthens the various muscles in the legs, as well as helps develops the glutes, quads, and hamstrings. Do 8 to 12 reps, twice a week for best results.

There are other exercises that target the triceps, biceps, and back muscles. While doing weight training, it is also important to do workouts that engage the core muscles. This is what will help you keep your balance strength.

Don’t Forget Your Supplements

You’ll often see men drinking protein shakes at the gym before or after a workout. The protein shake supposedly helps men bulk up. These can also be taken as meal replacement shakes because they contain hardly any fat and are low in carbohydrates. Protein shakes can help men build muscle, but it doesn’t do much to burn fat and increasing energy.

This is where Burniva makes a difference. Imagine being able to power through your workout and lift weights intensely no matter how tired you already are from work.  If you’re an athlete, Burniva will allow you to train harder than ever and have you alert, sharp, and focused all the time.

Burniva is able to do all of these things for you without introducing any harmful substances or ingredients to your system. 

Burniva is an all-natural supplement that combines bitter orange extracts, green tea and caffeine in just the precise amounts to optimize their synergistic effects. Besides enjoying the individual benefit of each Burniva ingredient, users will benefit from an even greater cumulative weight loss effect. 

Burniva can be taken as a pre-workout supplement and it lends the following amazing effects: 

1. It burns stubborn body fat.

2. It accelerates your metabolism helping you burn more calories throughout the day.

3. It suppresses your appetite and curbs your cravings for carbs, sweets, and junk food.

4. It boosts your energy levels allowing you to work out for longer and with 101 per cent efficiency.

5. Helps you keep focused every day.

If you’re a man who spends extra effort and energy to work out regularly in order to maintain your weight and amazing physique, Burniva is the right supplement for you. Stay on track and be in the best shape of your life with Burniva!

Burniva weight loss supplement

Burniva - The Most Effective Fat Burner

Burniva contains high quality Green Tea extract, Citrus Aurantium and Caffeine Anhydrous which will help you achieve the best result for your weight loss targets.

Burniva contains Green Tea Extract, Citrus Aurantium (Synephrine) and Caffeine Anhydrous, formulated in the right dosage and ratio to provide a powerful and effective synergistic effect. This formula is backed by scientific research and has been proven to enhance to burn fat, reduce appetite and boost mental and physical energy. When taken before workouts Burniva will help you perform more intense and longer workouts. Burniva proven formula, combined with an adequate meal and workout plan, can help you reach your weight loss goals faster.

Recommended Intake

As a dietary supplement, take 1 tablet in the morning and 1 tablet in mid-afternoon with 250ml of water.

Burniva is not a medical product and should not replace a well balanced diet and healthy lifestyle. Not for use by individuals under 18 years of age. Do not use if pregnant or nursing. Consult a physician or licensed qualified health care professional before using this product if you have a family history of heart disease, thyroid disease, diabetes, high blood pressure, depression or other psychiatric conditions, glaucoma, difficulty in urinating, prostate enlargement and seizure disorder. Discontinue use or consult a doctor if adverse reactions occur.

Caution This product contains caffeine and should not be used by those willing to eliminate caffeine from their diet. Keep out of reach of children. Store in a cool, dry place away from moisture and direct sunlight.


Roby Miller

Roby Miller

Hello ! I am Roby Miller, slimming coach, nutritionist, psychologist (diet specialist), author and consultant in nutrition and orthomolecular supplements.
You may also enjoy these articles
Select your currency