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Toning Workout

Author G ButlerFitness Level IntermediateType Muscular Definition
Days in Plan 5 Days Rest Between Sets:
1:00-1:30 minutes
Duration40 Min per session
This program may be completed 4 times per week.

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
Machine Military or Shoulder Press Exercise Picture 1. Machine Military or Shoulder Press
Sets: 3Reps: 12
Bench Press Exercise Picture 2. Bench Press
Sets: 3Reps: 12
Notes:Use dumbbells
Dumbbell Curls Exercise Picture 3. Dumbbell Curls
Sets: 3Reps: 12
Notes:Standing
Lying Triceps Extension (Skull Crushers) Exercise Picture 4. Lying Triceps Extension (Skull Crushers)
Sets: 4Reps: 12
Notes:Use 5lb dumbbells
Machine Flyes (Pec Deck) Exercise Picture 5. Machine Flyes (Pec Deck)
Sets: 3Reps: 12
Seated Row Exercise Picture 6. Seated Row
Sets: 3Reps: 12
Tricep Pulldowns Exercise Picture 7. Tricep Pulldowns
Sets: 3Reps: 12
Notes:Use rope attachment
Lat Pulldown Exercise Picture 8. Lat Pulldown
Sets: 3Reps: 12
Cable Curls Exercise Picture 9. Cable Curls
Sets: 3Reps: 12
Day 2 - Lower Body
Ball Squats Exercise Picture 1. Ball Squats
Sets: 3Reps: 15
Lunges Exercise Picture 2. Lunges
Sets: 3Reps: 12
Hack Squat Exercise Picture 3. Hack Squat
Sets: 3Reps: 15
Day 3 - Abdominals
Ball Crunches Exercise Picture 1. Ball Crunches
Sets: 3Reps: 20
Bridge Exercise Picture 2. Bridge
Sets: 3Reps: 30
Notes:30 seconds
Air Bike Exercise Picture 3. Air Bike
Sets: 3Reps: 20
Notes:Keep very controlled
Lying Leg Raises / Throwdowns Exercise Picture 4. Lying Leg Raises / Throwdowns
Sets: 3Reps: 20
Notes:One leg at a time
Day 4 - Cardio
Treadmill Exercise Picture 1. Treadmill
Duration: 40 Min Intensity: 80%
Notes:May also use Stair Mill

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

Toning Basics

Related Workouts

Workout Log | Measure Track Assess

Workout Log to improve your exercise workout plans
Why do most trainers get their clients to write down their workouts? It is because it works. Recording your workouts allows you to track your progress, determine what is working and track your weight and measurements to see what is giving you results. This is the best $12.00 + shipping you'll ever spend on your body.

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