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Lose belly and get toned up Workout

Author Juan MaganaFitness Level BeginnerType Muscular Definition
Days in Plan 5 Days Rest Between Sets:
1:00-1:30 minutes
Duration120 Min per session
No workouts on weekends.

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Upper Body
Bench Press Exercise Picture 1. Bench Press
Sets: 3Reps: 12
Decline Press Exercise Picture 2. Decline Press
Sets: 3Reps: 12
Close Grip Bench Press Exercise Picture 3. Close Grip Bench Press
Sets: 3Reps: 12
Incline Dumbbell Press Exercise Picture 4. Incline Dumbbell Press
Sets: 3Reps: 12
Clean and Jerk Exercise Picture 5. Clean and Jerk
Sets: 3Reps: 12
Standing E-Z Curl Bar | Standing Barbell Curl Exercise Picture 6. Standing E-Z Curl Bar | Standing Barbell Curl
Sets: 3Reps: 12
Preacher Curls Exercise Picture 7. Preacher Curls
Sets: 3Reps: 12
Barbell Curls Exercise Picture 8. Barbell Curls
Sets: 3Reps: 12
Overhead Tricep Extentions Exercise Picture 9. Overhead Tricep Extentions
Sets: 3Reps: 12
Bench Dips Exercise Picture 10. Bench Dips
Sets: 3Reps: 12
Day 2 - Cardio
Treadmill Exercise Picture 1. Treadmill
Duration: 30 Min Intensity: 65%
Notes:3 miles
Day 3 - Lower Body
Clean and Jerk Exercise Picture 1. Clean and Jerk
Sets: 3Reps: 12
Front Squats Exercise Picture 2. Front Squats
Sets: 3Reps: 12
Wide Stance Squats (Duck Squats) Exercise Picture 3. Wide Stance Squats (Duck Squats)
Sets: 3Reps: 12
Snatch Exercise Picture 4. Snatch
Sets: 3Reps: 12
Leg Extension Exercise Picture 5. Leg Extension
Sets: 3Reps: 12
Calf Raises on Leg Press Machine Exercise Picture 6. Calf Raises on Leg Press Machine
Sets: 3Reps: 12
Two Foot Long Jump Exercise Picture 7. Two Foot Long Jump
Sets: 3Reps: 12
Walking Lunges Exercise Picture 8. Walking Lunges
Sets: 3Reps: 12
Standing Calf Raises Exercise Picture 9. Standing Calf Raises
Sets: 3Reps: 12
Cable Squats Exercise Picture 10. Cable Squats
Sets: 3Reps: 12
Day 4 - Abdominals
Abdominal Barbell Rollouts Exercise Picture 1. Abdominal Barbell Rollouts
Sets: 3Reps: 12
Ball Knee Crunches Exercise Picture 2. Ball Knee Crunches
Sets: 3Reps: 12
Air Bike Exercise Picture 3. Air Bike
Sets: 3Reps: 12
Pelvic Thrust Exercise Picture 4. Pelvic Thrust
Sets: 3Reps: 12
V-Up Exercise Picture 5. V-Up
Sets: 3Reps: 12
Lying Leg Raises / Throwdowns Exercise Picture 6. Lying Leg Raises / Throwdowns
Sets: 3Reps: 12
Exercise Ball Abdominal Russian Twists Exercise Picture 7. Exercise Ball Abdominal Russian Twists
Sets: 3Reps: 12
Exercise Ball Abdominal Leg Raises Exercise Picture 8. Exercise Ball Abdominal Leg Raises
Sets: 3Reps: 12
Abdominal Dragon Flags Exercise Picture 9. Abdominal Dragon Flags
Sets: 3Reps: 12
Bridge Exercise Picture 10. Bridge
Sets: 3Reps: 12
Day 5 - Upper Body

With this log you will be able to print off as many sheets as required to track this workout.

Lose belly and get toned up Basics

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