The Super Toning Training Routine

Intense routine aimed at women, is a mix of stretching, cardio and resistance training designed to help you tone up and tighten up!

 This routine is such that you must be prepared for hard training and you should ensure that your health is of such that you may embark on this type of routine. If you are not sure then seek medical advice before starting. If just starting out then you must cut the routine down until your level of fitness and level of resistance training is of such a level that you can complete all of this routine. If you are a beginner you should only complete 2 sets of the resistance training given below and only complete the first six minutes of the cardio routine and increasing week by week. Making sure that you complete the warm up, stretch, and cool down given below.

It is very important that you warm up before training, and after the warm up you should complete some muscle stretching, and cool down after your training routine.

Editor's note: view video exercise guides in the exercise videos section and if you have any questions about this routine ask one of our experienced members on the Natural Fitness Forum.

Warm Up.

The first part of any training routine is the warm-up, it should increase the heart rate, blood pressure, oxygen consumption, dilate the blood vessels, increase elasticity of the active muscles, and increase the heat produced by the muscle groups to be used during exercise.

A proper warm-up consists of two phases:

  1. A graduated aerobic warm-up activity - This is a warm-up to get the blood flowing to the muscles. This also heats up the working muscles making them less prone to injury. Any aerobic activity done at the very low intensity can serve to warm-up the muscles, tendons, and ligaments.
  2. Stretching and flexibility – This is to be performed on the muscle groups you will be exercising during the cardiovascular activity. (An example would be a quadriceps stretch before bicycling).

The warm-up phase should last anywhere from 5 – 10 mins.

Cool Down

The purpose of a cool down is to slowly decrease the cardiovascular work and overall metabolism that were elevated during the cardiovascular activity. A cool down consists of slowing down the intensity level of the cardiovascular activity you are performing slowly. Stopping exercise suddenly can be dangerous. A cool down keeps the body circulating blood and keeps blood from pooling in the veins. A proper cool down should last about 5 – 10 min for each thirty minutes of exercise if the cardiovascular activity is performed for longer periods or is of higher intensity the cool down phase should last longer.

Stretching Before Training

Woman stretching Stretching before your training routine has positive effects on your posture and mobility, and can also reduce the risk of injury. Here is a list of basic stretching exercises.

Upper back stretch.

From a standing position, grasp a stationary object (such as a pole or exercise machine) with both hands. Bend the knees and sit back so that your arms are fully extended and supporting your weight. Shift your weight to the right to isolate the right portion of your latissimus muscle (side of back). Hold this position for 20 – 30 seconds, and then shift your weight to the left. Complete 1 – 3 repetitions.

Triceps stretch. (back of arm)

From a standing position, raise your right arm over your head. Bend your elbow so that your right hand is behind your head. With your left hand grasp your right wrist or elbow and pull it back as far as comfortably possible, pointing your right elbow toward the ceiling. Hold this position for 20 -30 seconds then repeat the process with your left arm. Complete 1 – 3 repetitions with each arm.

Chest stretch.

From a standing position, grasp a stationary object (such as a piece of exercise equipment or a pole) with your right hand. Your arm should be straight and roughly parallel to the ground. Slowly turn away from the object, allowing your arm to go as far behind the body as comfortably possible. Hold this position for 20 – 30 seconds, and then repeat the process with your left arm. Complete 1 – 3 repetitions on each side.

Shoulder stretch.

From a standing position, Grasp your right wrist or elbow with your left hand. Without turning your body, slowly pull your right arm across your torso as far as comfortably possible. Hold this position for 20 – 30 seconds, and then repeat the process with your left arm. Complete 1 – 3 repetitions with each arm.

Bicep stretch (front or arm).

From a standing position, extend your right arm forward with your palm facing up. Place your left palm underneath your right elbow. Slowly straighten your right arm as much as comfortably possible, pressing your elbow down into your left hand. Hold this position for 20 – 30 seconds, and then repeat the process with your left arm. Complete 1 – 3 repetitions with each arm.

Glute/Hamstring stretch (backside and back of leg).

Sit on the floor with your legs straight and slowly bend forward. Allow your hands to travel down along the line of your body as far as comfortably possible. When you feel an intense stretch in your hamstrings, (back of the leg) grab onto your legs and hold this position for 20 – 30 seconds. Complete 1 – 3 repetitions with each leg.

Quadriceps stretch (front of thigh).

From a standing position, grasp a stationary object (such as a pole or exercise machine) with your right hand. Bend your left knee and bring your left foot toward your backside. Grasp your left ankle or foot with your left hand and slowly lift your foot as high as comfortably possible. Hold this position for 20 – 30 seconds and then repeat on the other leg. Complete 1 – 3 repetitions on each leg.

Calf stretch (rear of lower leg).

From a standing position, grasp a stationary object (such as a piece of exercise equipment or pole) with both hands. Bend your right knee and bring your left leg behind your body as far as possible whilst keeping your feet flat on the floor. Slowly lean forward without lifting your left heel. Hold this position for 20 – 30 seconds then repeat the process for the left leg.

Abdominal stretch (stomach muscles).

From a standing position, place your hands on your sides and slowly lean back as far as comfortably possible. For added effect and to enhance the stretch on the oblique muscles, (muscles on upper side of waist) lean to your left and then to your right while performing this stretch. Complete 1 – 3 repetitions.

Resistance Training.

In the routine given below you will complete two to four sets of each exercise. You will finish all sets for each given exercise before moving onto the next exercise.

You must complete 8 – 10 reps (repetitions) for each exercise; this is the ideal amount of reps for muscle hypertrophy (tone). The reasons why we must complete this number of repetitions are:

  • Maximum growth can only be achieved by activating the full spectrum of muscle fibres, and a moderate rep scheme will accomplish this better than a low rep range or even a very high rep range. Both of the fast twitch and slow twitch muscle fibres are brought into play, and the time the muscle is under tension is long enough to work the muscles to their fullest potential.
  • Moderate reps have also been shown to maximise the release of various hormones, including testosterone and growth hormone. This is facilitated by the accrual of lactic acid. It has been shown that lactate promotes hormonal excitation, which then acts on the muscle cell to induce growth.
  • Moderate repetition has been shown to cause a distinct “pump” in the muscle in which your muscles fill up with blood. This not only provides a temporary fullness to your muscles, but also increases the hydration within muscle cells. Studies have demonstrated that a hydrated cell stimulates protein synthesis and inhibits protein breakdown (proteolysis). Therefore muscles will be provided with the raw materials to lay down new contractile proteins, which is the primary basis for muscle growth.

In relation to the overload principle, the weight you choose must be heavy enough that the last few reps must be a struggle, and you may not be able to complete all the reps, therefore if you are able to complete the full amount of reps quite easily then the weight is to light. If you are not able to complete at least eight reps then the weight is too heavy and must be dropped. It may take you a couple of sessions to get the weights right.

Rests between sets will be 60 – 90 seconds between sets, this has been proven to be sufficient so that you can be strong on the next sets whilst keep your anabolic levels high.

The workouts given below should not be done on consecutive days but ideally on a Mon, Wed and Friday. The days in between will be days that cardiovascular training will be done (details given below).

Woman pushup

Workout 1. Shoulders, Biceps and Triceps.

Exercise Sets Rep Range
Dumbell Shoulder Press 4 8 – 10 reps
Cable Upright Row 3 8 – 10 reps
Dumbell Rear Delt Raise 3 8 – 10 reps
One Arm Cable Curl 3 8 – 10 reps
Barbell Curl 2 8 – 10 reps
Dumbell Concentration Curl 2 8 – 10 reps
Dumbell Triceps Kickbacks 3 8 – 10 reps
One-Arm Dumbell Triceps Ext 3 8 – 10 reps
One-Arm Reverse Pushdown 2 8 – 10 reps

Workout 2: Thighs, Hamstrings and Calves.

Exercise Sets Rep Range
Barbell Squat 4 8 – 10 reps
Leg Extension 3 8 – 10 reps
Dumbell Side Lunge 3 8 – 10 reps
Dumbell Stiff-leg Deadlift 3 8 – 10 reps
Lying Leg Curl 3 8 – 10 reps
Cable Abductor Raise 3 8 – 10 reps
Standing Calf Raise 3 8 – 10 reps

Workout 3: Chest, Back and Abdominals.

Exercise Sets Rep Range
Barbell Incline Press 4 8 – 10 reps
Dumbell Flat Press 3 8 – 10 reps
Dumbell Incline Fly 3 8 – 10 reps
Reverse Lat Pulldown 4 8 – 10 reps
One-Arm Dumbell Row 3 8 – 10 reps
Dumbell Pullover 3 8 – 10 reps
Cable Weighted Crunch 3 8 – 10 reps
Leg Raises 3 8 – 10 reps

Week 2. Will focus on the development of muscle tone and muscular endurance. We are altering the reps/rest intervals this week which will initiate a heightened fat-burning effect from the workout.

Sets: You will perform 3 sets of each exercise.

Reps: 15 – 20 per set

Rest: 30 seconds only between sets.

Week 3. This week we revert back to the same workout as given for week 1. But on the last set of each exercise we are going to do a “drop-set” this means that on the last set of each exercise once you have completed the given number of reps you will reduce the weight down about 30% and complete as many reps as you can to failure. Example would be if you were doing say Dumbell Press for chest and you were using 10kg dumbell once you had completed your last repetition on the last set you would put that weight down and immediately pick up 3kg dumbbells and continue with this weight until you could not complete any more repetitions. Then you would move onto the next exercise.

Reps: 8 – 10 reps, with drop set on last set.

Rest: 60 – 90 seconds.

You will complete this routine for a total of nine weeks before the exercises will need to be changed to different exercises to shock the body.

Cardiovascular Training.

A single half hour session of cardio, can burn hundreds of extra calories during the performance of your session. And also after the session there are also more fat burning effects for up to several hours. The body’s cellular furnace expands in size and number and the aerobic enzymes increase in quantity which also accelerates the fat burning process. Over a period these factors allow your body to rely more on utilising fat rather than glycogen (carbohydrates) for fuel helping you obtain and sustain long term weight management. Cardio training also improves muscular endurance. When you lift weights, your body converts glucose into the high-energy compound ATP to fuel exercise performance. During this conversion process, lactic acid is produced and rapidly accumulates in your muscles as you train. When lactic acid builds up past a certain point, you experience an intense burning sensation in the muscles. The burn becomes so strong that it impedes your ability to achieve a muscular contraction; at that point you simply cannot continue to train. However, by increasing aerobic capacity, your cardiovascular system becomes more efficient at delivering oxygen to the working muscles. This helps to increase your lactic acid threshold, and thereby delays the onset of lactic acid build up. The net result is a greater capacity to train at a high level of intensity. Cardio training will also enhance muscular recuperation. Aerobic exercise helps to expand your network of capillaries-the tiny blood vessels that allow nutrients such as protein and carbohydrates to be absorbed into body tissues. The more capillaries that you have, the more efficient the body becomes in using these nutrients for muscular repair. Capillaries also help to clear waste products, particularly carbon dioxide, from the food burning process, further enhancing the nutrient delivery system. This accelerates the rate at which the muscles are able to get the nutrients needed for recuperation, helping to improve your workouts and to speed recovery.

 There are two basic factors that influence the fat-burning effects of cardio: duration and intensity (how long and how hard you train). For any given level of calories burned, these factors have an inverse relationship: if you train harder, then you don’t have to train as long; if you train longer, then you don’t have to train as hard. However, it has been shown that a specific type of cardio known as interval training provides significant benefits over steady state exercise. For one, interval training is extremely time efficient, allowing you to complete a training workout in half the time of a normal cardio workout, and is more effective at burning fat.

Your cardio workout will therefore be of an interval training routine, during the high-intensity interval you will train for one minute at a level that exceeds your lactate threshold. This will be followed by a lower-intensity interval of between 1 and 4 minutes, where your body has a chance to clear lactic acid from the blood and replenish oxygen stores. This cycle will be repeated multiple times over the course of your cardio workout, and allow you to burn in excess of 300 calories in just 30 mins.

You will monitor the intensity of intervals using a rate of perceived exertion (RPE). This is a measure of how hard you feel when you are training, taking into account the physical sensations you experience during your workout, including increases in hear rate, breathing rate, and sweating. The RPE is rated using an incremental scale ranging from one to ten, with one representing a lack of exertion and ten being the maximum possible exertion. For example, a three would indicate a level of exertion that is fairly easy, and a level eight would be a level that was very demanding. You may have trouble getting through an entire workout at the suggested RPE levels; if this is the case then don’t worry simply decrease your levels to a level more consistent with your level of ability. As time goes on then your level of fitness will increase enabling you to complete the workout at a higher level.

With cardio training it is best to add variety to your training this is called cross training and can be accomplished by performing as few as two different activities (although the more, the better) and alternating them each workout. That way different workout will use different muscle groups and will reduce the risk of the musculoskeletal system from overuse. You therefore should consider using the treadmill, stair climber, and stationary bike. But any activity can be chosen for interval training, such as outdoor running, skipping, rowing, and elliptical training.

Interval Training.

Week 1, Static Cycle.

Minutes RPE Notes
3 3 Warm up at low intensity
4 5 Increase resistance and/or pedal power
1 7 Increase resistance and/or pedal power
3 5 Decrease resistance and/or pedal power
1 8 Increase resistance and/or pedal power
2 5 Decrease resistance and/or pedal power
1 9 Increase resistance and/or pedal power
2 5 Decrease resistance and/or pedal power
1 9 Increase resistance and/or pedal power
3 5 Decrease resistance and/or pedal power
1 8 Increase resistance and/or pedal power
4 5 Decrease resistance and/or pedal power
1 7 Increase resistance and/or pedal power
3 3 Cool down at low intensity

Week 2, Cardio.

This week we increase the intensity by altering the duration. Static cycle.

Minutes RPE Notes
3 3 Warm up at low intensity
1 7 Increase resistance and/or pedal power
3 5 Decrease resistance an/or pedal power
1 8 Increase resistance and/or pedal power
2 5 Decrease resistance an/or pedal power
1 9 Increase resistance and/or pedal power
1 5 Decrease resistance an/or pedal power
1 9 Increase resistance and/or pedal power
1 5 Decrease resistance an/or pedal power
1 9 Increase resistance and/or pedal power
2 5 Decrease resistance an/or pedal power
1 8 Increase resistance and/or pedal power
2 5 Decrease resistance an/or pedal power
1 7 Increase resistance and/or pedal power
3 5 Decrease resistance an/or pedal power
3 3 Cool down at low intensity

Week 3, Cardio.

This week and the following weeks, we increase the Intensity. Static cycle.

Minutes RPE Notes
3 3 Warm up at low intensity
2 5 Increase resistance and/or pedal power
1 7 Increase resistance and/or pedal power
1 5 Decrease resistance and/or pedal power
1 8 Increase resistance and/or pedal power
1 5 Decrease resistance and/or pedal power
1 9 Increase resistance and/or pedal power
1 5 Decrease resistance and/or pedal power
1 9 Increase resistance and/or pedal power
1 5 Decrease resistance and/or pedal power
1 9 Increase resistance and/or pedal power
1 5 Decrease resistance and/or pedal power
1 9 Increase resistance and/or pedal power
1 5 Decrease resistance and/or pedal power
1 9 Increase resistance and/or pedal power
1 5 Decrease resistance and/or pedal power
1 9 Increase resistance and/or pedal power
1 5 Decrease resistance and/or pedal power
1 9 Increase resistance and/or pedal power
1 5 Decrease resistance and/or pedal power
1 8 Increase resistance and/or pedal power
1 5 Decrease resistance and/or pedal power
1 7 Increase resistance and/or pedal power
1 5 Decrease resistance and/or pedal power
3 3 Cool down at low intensity

Due to the nature of this super toning routine, your nutrition must be optimum and fluid intake must be of at least 2 litres per day.

This routine was designed by Doug Lawrenson, owner of Pro-Diets.com. Doug is an expert in both nutrition and training. If you would like to talk to Doug about this routine, or achieving your muscle and fitness goals you can catch him over on our forum.

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About The Author
Doug is an ex-competitive bodybuilder with over 20 years fitness experience, specifically diet & nutrition, weight management and training techniques.

64 Comments+ Post Comment

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Posted Tue, 02/24/2015 - 22:37
Cole

I have a question regarding the workouts, do I do workout 1, 2, and 3 all in one go. And do that Monday, Tuesday, and Wednesday?

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Posted Sun, 01/11/2015 - 12:33
Greg

Hey there. I'm a dude, age 24; height 5'6"; weight 135 lbs with about 15% body fat. I'm lookin at becoming more like 140-145 lb with 5% or less body fat. think this routine will get me there? If not, any suggestions on how to augment the routine to become a little bigger but still lean? or maybe another routine that may work better? I just started taking Muay Thai and its getting a little old being too weak to trap and too fat to dodge. . . one can only take but so many elbows to the face. . .

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Posted Tue, 05/13/2014 - 20:58
Lexy

Is it okay to do incline instead of speed for cardio?

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Posted Tue, 05/13/2014 - 08:57
Wayne Smithson

Hello,

This looks great and I will definitely look to try. Only observations is that in your suggestions for Week 3 you mention about drop sets and give an example where you describe dropping the weight about 30% from 10kg to 3kg. Shouldn't we be picking up the 7kg weights on our drop set?

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Posted Fri, 05/09/2014 - 17:21
Kevin

Will this help to lose fat as well ? .

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Posted Tue, 03/18/2014 - 05:23
Jason

I am trying to get my abs showing and shift the fat that's coveting them I have started to cut down on sugar and bread as I think this is my main problem and up my cardio times is there any other tips you may have or any advice to help me out

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Posted Tue, 03/18/2014 - 05:20
Jason

My problem is I'm trying to burn the fat in my trunk area to get my abs showing again I've started to cut down the sugar and bread from my diet is there ant hyping you could recommend??

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Posted Mon, 01/06/2014 - 05:54
Daniel Dixon

Hey, so is this article saying cardio should be done with the exercises? or just on Tuesday and Thursday when no weights are being done?

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Posted Wed, 11/27/2013 - 04:33
melissa

hi doug ive started losing losing weight on your gay ass program but my pussy flaps are still saggy, do you have any workouts involving that juicy old snatch?? thanks..mellisa

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Posted Thu, 08/15/2013 - 23:41
Mykel

Hello! I have a question...I recently lost over 90 lbs, now that the weight is lost I have extreme loose skin on my abdomen (3 pregnancy's and years of being unhealthy, an apron) and upper arm skin
(granny wag) and breast. I have done EVERYTHING and want to look the part as I am getting my Certification in Personal Training...Thank you

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Posted Fri, 07/26/2013 - 09:39
Karyn

Hi...Please can Steve or Joey reply to my message that I posted on 24th july..waiting anxiously for some advice so I can start this programme..
Thank You
Karyn

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Posted Wed, 07/24/2013 - 13:17
Karyn

Hi Joey,
Thank You to Doug for a great workout plan to get my back into shape
I have 3 quick questions:
1. there are 3 workouts in this programme..am I doing all three workouts in one session at the gym or is it that im doing workout 1 on say a monday,workout 2 on a wednesday and workout 3 on a friday? seems like a lot to do all 3 workouts in one go :o sorry if its a silly question
Question 2:
it says you complete this routine for 9 weeks,after that what should I do,I do not want to go on to building more muscle and bulking as im a girl and just want to be lean and super toned,can you recommend for me the next stage after completion of this routine
Question 3:
If i am weight training say every second day,can I do aerobic classes on the days off,i like doing bodypump and body attack classes,they are high cardio so is it ok if i do them on my alternating days or will it effect the work ive done with my weight training?
Thank You so much for all youre advice :)

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Posted Sat, 07/13/2013 - 16:01
Erick

Does this routine help gain muscle mass and stay lean at the same time?

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Posted Tue, 05/21/2013 - 12:28
Pragati

Hello,
This article very informative, thank you.

I am 24 and I weigh 75kg with a height of 5.3. I try to workout three days a week for an hour, my workout includes 20mins of cardio (5 mins uphill walk at 15 gradient and rest interval running) and then for the next 40 mins I do weight training such as dumbell shoulder press, leg press,weight lunges, leg curl, step up, squats (all 10-12 reps, 3-4 sets) and a final cool down by stretching.
I try to have protien with every meal avoid rice and carbohydrates. I am doing this since last 3 months and I have lost 3 kgs and I can see that I am toning but I want to increase the speed of toning and weight loss.
My Question is do you think the routine you have mentioned in the above article would help me tone and lose some weight (approximately 2 stone)?? Do I just do whats mentioned in your article, would following your routine benefit me? I strictly want to tone and lose weight. Or If you feel what I am doing is right and should just stick to it or maybe increase the reps or sets. please do me know with your proper and expert guidance.

I hope you are understanding my concern.

Hope to hear from you soon :-)

Thank you

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Posted Thu, 05/09/2013 - 00:11
Briasue

Hey Doug, I know cardio and weights will increase my fat lose plus muscle tone but i never can get a good routine that makes me want to keep at it. I would like to find a routine that I can lose 10lbs at least and gain lean, tone muscle on my back, arms, legs, well everywhere. lol Please give me some good advice I can use. I am tired of finding websites that give me the same b.s. which im sure you won't give me. thanks!

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Posted Wed, 02/27/2013 - 00:02
Panama

ey so we should do the 30 minutes cardiovascular and then one of the resistance trainings on a monday,wed, and frieday right? but what about tuesday and thursday??

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Posted Wed, 02/13/2013 - 12:16
Jose

I'm 18, 5'5, and approx. 120 lbs. I'm a cross country runner (started early 2012) and I want to build slim (toned muscle) that won't slow me down, but will still be present. I also want to burn a little bit of fat in my lower stomach that is preventing my six pack from being fully developed. Would this be a good workout for me? And can anyone suggest a good diet plan?

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Posted Wed, 02/13/2013 - 09:06
Karlvin

To anyone who can answer this.

"You will complete this routine for a total of nine weeks before the exercises will need to be changed"
I am reaching the the end of the nine week's mark, my question is, what other exercises could i do to shock the body? For chest, shoulders, biceps, triceps and back.

Joey's picture
Posted Thu, 02/14/2013 - 15:39
Joey

I would simply pick any other beginner/intermediate routine from this site and stick with it (while focussing on progression).

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Posted Tue, 02/12/2013 - 20:03
Rory

To anyone who can answer this would be much appreciated

My body type is an Ectomorph and I am currently weighing 72kg. My goal is to try and put on more muscle mass to reach at least 80kg. My question is, in terms of food intake, what specific foods/meals should I be consuming to archive my intended results, in terms of calories and protein.

Kind regards

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Posted Thu, 02/07/2013 - 05:43
Karlvin

Hey Dough and Steve or anyone who can answer this:

"Week 2. Will focus on the development of muscle tone and muscular endurance"
To do 3 sets of each exercise and Reps: 15 – 20 per set
My question is, do you decrease the weight for the second week? So that you are able to do 15-20 sets completely?

Joey's picture
Posted Thu, 02/07/2013 - 13:09
Joey

Yes, you'd likely use a lighter weight that you struggle to complete the recommended reps with. When you're able to complete all 20 reps per set, use a heavier weight the next time.

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Posted Wed, 12/19/2012 - 07:43
Cathy

Hey Doug, I had a few questions.
1- Does taking spirulina/chlorella half hour before a workout help you during your workout?
2- My trainer has given me a program along the same line as the one you've posted above. In terms of nutrition, every personal trainer i've had say how it is good to take protein powders/shakes, but I'm worried it will make me bulk. I've used them in the past, and I've always felt bloated and it made me retain lots of water. Is this normal?

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Posted Wed, 12/19/2012 - 07:23
Cathy

Thank you for being so detailed. I appreciate this workout and all the explanation behind it. I just wanted to know if this program is good even for women?

mnsjason's picture
Posted Wed, 12/19/2012 - 18:35
mnsjason

Hey Cathy!

You could certainly follow this routine and get some great results. If you're interested, there are routines on the site designed specifically for women: https://www.muscleandstrength.com/workouts/women

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Posted Wed, 11/14/2012 - 18:31
Jessica

Hi Doug,

I have been looking for a new workout routine and came across this it looks great. Just wondering where I should mix the two rest days in. If I did 3 exercise days and 2 cardio where do you recommend taking a break for the body to rebuild muscle?? Thanks.

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Posted Fri, 10/26/2012 - 06:46
Wy

Hi doug and steve!

I just want to question if this one sis okay for girls who wants to lose fat and gain lean muscles? im planning to do this this before I do turbofire program by chalene johnson (As it is my form of cardio). Im currently following weight training plan Dumbbell Only Home Or Gym Full Body Workout by steve. Reply will be highly appeciated. thanks!! :D

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Posted Mon, 10/01/2012 - 15:55
Ana-quote

So, each work out is done on a different day right? Work out 1 done on monday, work out 2 done on wednesday, work out 3 done on friday... Am I wrong?

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Posted Sun, 09/30/2012 - 22:46
Elbio

Will this routine work for men too?

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Posted Sun, 07/15/2012 - 19:49
azam

i have size but no tone...i want to lose my belly fat but i dont want to lose muscle...how do i get toned and not lose much size??

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Posted Tue, 05/22/2012 - 18:45
Rachel

Hey Doug! I'm 5 feet tall and weigh 59 Kgs which is almost nearing the over-weight category. :( I was wondering if I start with this routine, will it help me lose weight? If yes, how many calories should I eat per day? My BMR is 1400. I want to be 45 kgs, that is lose 14 kgs, over the year..

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Posted Wed, 04/18/2012 - 01:18
Here is the bes...

I do not leave a response, however I browsed a great deal of remarks on The Super Toning Training Routine | Muscle & Strength.
I actually do have 2 questions for you if you don't mind. Is it simply me or do a few of the responses appear like they are left by brain dead visitors? :-P And, if you are posting on other online sites, I'd like to keep up with you. Would you make a list of the complete urls of your shared pages like your Facebook page, twitter feed, or linkedin profile?

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Posted Mon, 04/02/2012 - 11:11
mitch

Hi steve

I've been working out for two years both heavy lifting and light. I've lost 120 lbs and now weigh 225 give or take. My arms and legs are solid but still have fat consintrated around my chest abs and back. I take pro nos protein and n.o. shotgun. I'm also on a fat los stack of oxyelite pro and alpha t-2. My weight is at a dead stop as far as gain or loss. I really need advice on what I can do to burn this fat. Please help!

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Posted Wed, 02/22/2012 - 15:21
Jody

Inoticed on Back day, that there are not a lot of exercised for back... Is it okay if through in a few pull up with this exercise?

also, is it okay to do day 2 workout on day 3 and vise versa?

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Posted Sat, 02/18/2012 - 19:28
Traie

hi Their
I just wanted to know is this workout for only females ?

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Posted Mon, 02/06/2012 - 04:46
Karl

Hey Doug,

I am an 18 year old soccer player and looking to put on some lean mass. I am currently 6'2" at 190 pounds. I was wondering if this article posted above helps influence lean muscle gain and not just increase muscle tone. I have worked myself into meal plan of 4-6 meals per day where I have roughly 3500 calories per day. Is there anything I need to adjust? In addition, I was also wondering if the workouts above are compound workouts or if any could be incorporated to the above workout plan. I am relatively new to the workout process in the gym environment and anything that will help me achieve my goal of a lean and more tone body would be greatly appreciated. Thank you very much for your time.

Karl

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Posted Mon, 01/16/2012 - 00:06
Kevin Hutchinson

Hi Doug,

I started working out about year ago, and I weighed about 144 pounds and Im 5'10 and I was wanting to know what kind of weight training and workouts you would recommend for someone like me, because I am trying to get stronger and a little bigger, see I play basketball alot and I would like to improve my play and how I perform on the court as well as in the weightrooom and once again I was wanting to know what weightlifting workout schedule you would recommend for me to improve?
thanks for your time
Kevin

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Posted Fri, 01/06/2012 - 10:44
Keiisha

Hi Doug,
I'm looking to lose my last 10 pounds while getting toned. Will I be able to do that by following this workout with a lower calorie nutrition plan? Thanks for your help!

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Posted Tue, 01/03/2012 - 18:11
Junior

Hey,

I am 18 years old 6ft1" i weight about 195lbs My main goal right now is to tone up and lose my stomach. any advice? Thank you!

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Posted Tue, 12/27/2011 - 16:17
austin

hi doug, ive been working out and training for probably about a year now. if not, a little under a year. alls that i have been doing is gaining weight, muscle size, and mass, but im all bulky, stalky, and beefy, im big, but i want to be more cut and toned, so you can see my muscle and veins show. the thing is, im short. 5'7" and a teenager. i dont think i can ever lose the loose skin i have. so i can try this, but i dont know how much weight to use. so if you could help me out a little bit and email me some advice thatd be great. i already know how to bulk but id like to be more toned. thats all. is it okay to take alot of protein like syntha 6 after the workouts above and jack3d for a pre workout supplement for the routines youve given us? im all about getting big and strong. so i would like to know how long to do this...for example, could i do these routines^ above for a week then switch to gaining then the next week go back to toning? or should i make it a month of work instead of weeks? im looking for help so if you can, itd be nice.

thanks,
austin

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Posted Mon, 12/26/2011 - 22:40
Taylor Hulsebusch

Steve, is it okay that i run a mile on the treadmile? Can i just add that to my warm up?

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Posted Mon, 12/12/2011 - 00:10
Kaelyn

Hi there,
I am 26 years old and have recently lost about 75lbs. I weigh 120lbs and 5ft5. Now that I have most of my fat loss under control I would like to gain some lean muscle. I am planning on starting this routine but I'm not sure how to change my diet as I am used to calorie counting and watching my grams of fat content. I'm assuming that I should be eating a little differently when taking on a workout routine like this. I know protiens are improtant, I'm just not sure in what volume and when. I'm open to any and all advice.
Thanks :)

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Posted Fri, 11/04/2011 - 12:43
febo

there's no toning a firming, there's only weaker and stronger...

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Posted Sat, 10/08/2011 - 21:19
Cameron

Dear Steve,

So my question is, after were done with week 3, do we go back to week 1??

it says continue the routine for 9 weeks, so do we do the week 3 routine for nine weeks or go back to week 1??

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Posted Sat, 10/08/2011 - 21:50
Steven

Yes, absolutely. If you are seeing good results and want to keep running it, start with week one again.

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Posted Wed, 09/28/2011 - 22:25
James

Doug,

If the workout schedule says MWF for resistance, then would Cardio be on the off days including sunday or would sunday be a stretch/low intensity cardio/rest day?

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Posted Fri, 09/30/2011 - 17:12
Steven

Sure that works.

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Posted Wed, 09/14/2011 - 13:51
Sara

Hi Doug!

Over the last 3 months, I have lost around 25lbs of fat and gained only 2lbs of muscle. I still have another 15lbs to lose to hit the 117lbs mark but I was just wondering, since the beginning of the weightloss program I have really been working my ab muscles. Also there is alot less fat around my abdominal area, but it now has a weird shape of being bigger in the middle and thin at the sides. Is this because I have grown bigger ab muscles under the fat? If I lose the last 15 lbs, will I be able to see the strong abs 'hiding' under the fat, if there is any? Can I only gain a six-pack ab AFTER I've lost all the weight?

Yours,
Sara

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Posted Fri, 09/30/2011 - 17:12
Steven

Hi Sara,

No, it is doubtful that this shape is from ab growth. They are very small muscles. A six pack can only be revealed through fat loss.