Anna Anka Wellness WEIGHT program for males

sample WEIGHT program for males

Before starting any exercise program, consult your Doctor to make sure you are cleared to exercise!

The weights and the heart rates are suggestions and should be modified if needed based on your age and fitness level.

WEIGHT TRAINING: Detailed 3 different workout programs with exercises/sets and reps in full-purchased version

Monday, Wednesday & Friday No rest in between exercises, keep your tempo up. Focus on your technique, posture and breathing. Hydrate well and stay focused.

No talking, socializing, CELLPHONE or outside distractions. This is your time, spend it wisely! Remember, the purpose here is YOU!

INTERVAL TRAINING: Detailed times/Heart Rate in full-purchased version

Monday, Wednesday & Friday intervals. Your choice of equipment (Treadmill, Spinning, Elliptical, Stair-Master, Rower, Arm-cycling etc.) IMPORTANT! To get maximum results, you need to invest in a Heart Rate monitor such as a Polar Watch with a chest-strap. 

These Intervals should be done AFTER your weight-workout.


Tuesday, Thursday & Saturday 60 minutes at a steady heartrate between 65-75% of your maximum heartrate. Your choice of exercise style, outside or inside such as powerwalk, jogging, treadmill, hiking, swimming, biking, spinning etc.

CORE: Detailed exercises/sets and reps in full-purchased version

Monday-Friday. To be performed after each weight-workout (Monday, Wednesday, Friday) and after Cardio (Tuesdays and Thursdays).