Bitte stellen Sie mir einen Work-Out-Plan zur Verfügung, der mir hilft, zerschreddert zu werden und Gewicht zu verlieren. Ich bin derzeit etwa 94kg und möchte unter 90kgs. Ich habe Zugang zu einer Bankpresse, Lat ziehen Sie herunter, dumme Glocken, und ein Ergometer. Ich bin offen für einige Joggen sowie, obwohl ich nicht besonders genießen.
Sure, here is a workout plan that can help you lose weight and get shredded:

Resistance Training:
Incorporate resistance training 3-4 times per week, aiming to increase muscle mass which will help to burn more calories, even at rest. Use the bench press and dumbbells to target your chest, shoulders, biceps, triceps, and back. Here's a sample workout plan:

Day 1: Chest and triceps

Bench press: 3 sets of 8-12 reps
Dumbbell flyes: 3 sets of 10-12 reps
Close-grip bench press: 3 sets of 8-12 reps
Triceps pushdown: 3 sets of 10-12 reps
Day 2: Rest

Day 3: Back and biceps

Lat pulldown: 3 sets of 10-12 reps
Dumbbell rows: 3 sets of 10-12 reps
Bicep curls: 3 sets of 10-12 reps
Hammer curls: 3 sets of 10-12 reps
Day 4: Rest

Day 5: Shoulders and abs

Shoulder press: 3 sets of 8-12 reps
Lateral raises: 3 sets of 10-12 reps
Front raises: 3 sets of 10-12 reps
Planks: 3 sets, holding for 30-60 seconds each
Cardio:
Incorporate cardio into your workout plan 3-4 times per week. While jogging is an effective cardio workout, you can also use the exercise bike to improve your cardiovascular fitness. Try the following routine:

Warm-up: 5-10 minutes of light cardio (e.g. walking, slow cycling)

Main workout: 20-30 minutes of moderate-to-high intensity cardio (e.g. jogging, cycling, or interval training on the bike)

Cool-down: 5-10 minutes of light cardio (e.g. walking, slow cycling)

Diet:
It's important to pair your workout routine with a healthy and balanced diet to maximize your results. Aim to consume fewer calories than you burn through exercise and daily activity to lose weight. Incorporate lean protein, complex carbohydrates, and healthy fats into your diet to fuel your workouts and promote muscle growth.

Some tips for a healthy diet:

Eat plenty of vegetables, fruits, and whole grains
Choose lean protein sources like chicken, fish, and tofu
Avoid processed and high-sugar foods
Drink plenty of water to stay hydrated
Overall, consistency and dedication are key to achieving your weight loss and fitness goals. Stick to your workout routine and healthy diet, and you'll see results over time.