<s>[INST] Please provide me with a work out plan that will help me get shredded and lose weight. I'm currently around 94kgs and would like to get below 90kgs. I have access to a bench press, lat pull down, dumb bells, and an exercise bike. I'm open to some jogging as well although I don't particularly enjoy it. [/INST] Sure! Here's a workout plan that can help you achieve your goals of losing weight and getting shredded:

Strength Training (3 times a week)
1. Bench Press (3 sets of 8-12 reps)
2. Dumbbell Rows (3 sets of 8-12 reps)
3. Lat Pull Down (3 sets of 8-12 reps)
4. Dumbbell Bicep Curls (3 sets of 8-12 reps)
5. Dumbbell Shoulder Press (3 sets of 8-12 reps)
6. Plank (3 sets of 30 seconds)

Cardio (3-4 times a week)
1. Exercise bike (30-45 minutes)
2. Jogging or brisk walking (30-45 minutes)

Here are some tips to help maximize your results:
1. Aim to complete at least 10,000 steps per day. You can track this using a fitness tracker or a smartphone app.
2. Incorporate high-intensity interval training (HIIT) into your cardio workouts to help burn more calories in less time.
3. Make sure to stretch before and after your workouts to prevent injury.
4. Follow a healthy, balanced diet that is rich in lean protein, complex carbohydrates, and healthy fats.

Remember, consistency is key when it comes to achieving your fitness goals. Stick to this workout plan and be patient, and you will start to see results!</s>\ <s>[INST] - What are the person's current fitness levels (beginner, intermediate, advanced)? This will help determine appropriate weights/intensities for the strength training and cardio.
- What are the specific weight loss and muscle gain goals? Having concrete targets will help track progress and adjust the plan as needed.
- Are there any injuries or physical limitations that should be considered? This impacts what exercises are appropriate and any necessary modifications.
- What equipment is available access to? This will determine what exercises can be included in the strength training and cardio portions of the plan.
- What is the current diet like? Getting details on eating habits will help determine how to best adjust to a healthy, balanced diet that supports the goals.
- How much time is available for workouts each week? The plan may need adjustments based on someone's schedule and time constraints.
- How can accountability and support be provided to help stick to the plan consistently? Having guidance and motivation from someone else can help with long-term adherence to a fitness plan. [/INST] 