I would like to provide you with a set of basic personal information. Basic Personal Information: Age: 34 Gender: Male Weight: 106 kg Height: 183 cm Arm: 39 cm Chest: 118 cm Waist: 116 cm Shoulder: 134 cm BMI: 31.7 Fat(%): 31.6 Water(%): 49.9 Visceral Fat: 21.5 Metabolism: 2105.2 Protein: 15.4 Body Age: 43 Fitness Level and History: Current Fitness Level: Moderate - Regularly exercises but looking to improve overall fitness. Exercise History: Has experience with cardiovascular exercises and basic strength training. Injuries and Health Conditions: Previously experienced a minor knee injury. Can perform all movements except for the plank. Fitness Goals: Specific Objectives: Primarily aiming to lose weight, especially around the waist area. Also wants to increase muscle mass in the shoulder, chest, and arm regions, improve cardiovascular endurance, and achieve a healthier body composition. Target Timeframe: Aiming for significant progress within 6 months to a year. Workout Preferences: Exercise Types: Enjoys cardiovascular activities like running and cycling, as well as strength training with free weights. Workout Environment: Mostly exercises at a local gym. Exercises to Avoid: Plank Unwanted Workouts: Lower body workouts. Lifestyle and Schedule: Daily Routine: Works full-time from Monday to Friday, with weekends off. Can dedicate 1 hour to workouts on weekdays but unable to do so on weekends. Rest and Recovery: Typically sleeps for 7-8 hours per night but occasionally experiences poor sleep due to work stress. Medical Considerations: Health Conditions: No significant health issues or medical concerns. I take a 1-minute break between each set.