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THIS WEEKS FEATURE: Muscle Building Supplement Guide: What To Take & When To Take It
WORKOUT ROUTINES DATABASE
WORKOUTS TO HELP YOU REACH YOUR MUSCLE & FITNESS GOALS.
3 day Whole Body Toning Workout
Recommend Supplements For This Workout:
- Whey Protein (pre/post workout)
- Creatine (daily/post workout)
- Simple Carbs (post workout only)
- Multi-Vitamin (every morning)
Workout Summary:
| Training Level: | Intermediate |
| Main Goal: | Muscle Tone |
| Days Per Week: | 3 |
| Workout Type: | Fullbody |
| Designed By: | Damien Mase |
Description of Workout:
The 3 day-per-week whole body toning workout. This workout is designed for people who don't want to build up bulk but just want to tone and strengthen their muscles.
This workout would go well with an existing cardio or weight loss program. You can this workout on the same day or separate days to your cardio, it really doesn't matter.
This workout hits all major muscle groups over 3 days. The total time needed for the workout is about 1 hour or so. If you need any help with this workout visit our forum.
Daily Workout Schedule:
| Monday - Full Body Routine (series 1) | ||
| Full Body |
||
| Exercise | Sets | Reps |
| 45 Degree Leg Press | 3 | 20 |
| Seated Row | 3 | 20 |
| Chest Dip | 2 | 15-20 |
| Machine Shoulder Press | 2 | 20 |
| Cable Curl | 2 | 20 |
| Tricep Extension | 2 | 20 |
| Hover | 3 | 1 minute |
Tuesday: Rest Day
| Wednesday - Full Body Routine (series 2) | ||
| Full Body |
||
| Exercise | Sets | Reps |
| Smith Machine Squat | 3 | 20 |
| Seated calf Raise | 2 | 25 |
| Lat Pull Down | 3 | 20 |
| Dumbbell Flys | 3 | 20 |
| Tricep Kickback | 2 | 20 |
| Standing Dumbbell Curl | 2 | 20 |
| Decline Sit Ups | 2 | MAX |
Thursday: Rest Day
| Friday- Full Body Routine (series 3) | ||
| Full Body |
||
| Exercise | Sets | Reps |
| Dumbbell Lunge | 4 | 10 each leg |
| Wide Grip Pull Up | 3 | MAX |
| Barbell Bench Press | 3 | 15-20 |
| Standing Barbell Curl | 3 | 15-20 |
| Tricep Bench Dip | 3 | 15 |
| Horizontal Leg Raise | 2 | MAX |
Saturday and Sunday: Rest Days
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