@betteryoubettersociety: Gym Workout Plan To Lose Fat & Build Muscle 1. Do 60 minutes of cardio everyday. Do 30 minutes on the stair master Do 30 minutes on the treadmill On Monday AND Thursday Do squats, leg press, leg extensions and leg curls. Do 4 sets of each exercise. On Tuesday AND Friday Do bench press, lat pull downs, shoulder presses, bicep curls, tricep extensions, leg raises and sit ups. Do 4 sets of each. If you are looking to work with a fitness coach 1 on 1 comment “COACH” below.