3 Day Whole Body Toning 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.[size=14pt]
Monday - Full Body Routine (series 1)
45 Degree Leg Press--------3 Sets of 20
Seated Row-----------------3 Sets of 20
Chest Dip-------------------2 Sets of 15-20
Machine Shoulder Press-----2 Sets of 20
Cable Curls------------------2 Sets of 20
Triceps Ext------------------2 Sets of 20
Hover------------------------3 Sets,1 minute each
Tuesday: Rest Day
Wednesday - Full Body Routine (series 2)
Smith Machine Squat-----------3 Sets of 20
Seated Calf Raise---------------2 Sets of 25
Lat Pull Down-------------------3 Sets of 20
Dumbbell Flyes-----------------3 Sets of 20
Triceps Kickbacks---------------2 Sets of 20
Dumbbell Curls-----------------2 Sets of 20
Decline Sit Up's-----------------2 Sets of Max Reps
Thursday: Rest Day
Friday- Full Body Routine (series 3)
Dumbbell Lunge--------------4 Sets of 10 for each leg
Wide Grip Pull Up-------------3 Sets of Max Reps
Barbell Bench Press----------3 Sets of 15-20
Standing Barbell Curls-------3 Sets of 15-20
Triceps Bench Dip------------3 Sets of 15
Horizontal Leg Raise----------2 Sets of Max Reps
Saturday and Sunday: Rest Days [/size]
http://www.muscleandstrength.com/workouts/3-day-whole-body-toning-workout.html
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.[size=14pt]
Monday - Full Body Routine (series 1)
45 Degree Leg Press--------3 Sets of 20
Seated Row-----------------3 Sets of 20
Chest Dip-------------------2 Sets of 15-20
Machine Shoulder Press-----2 Sets of 20
Cable Curls------------------2 Sets of 20
Triceps Ext------------------2 Sets of 20
Hover------------------------3 Sets,1 minute each
Tuesday: Rest Day
Wednesday - Full Body Routine (series 2)
Smith Machine Squat-----------3 Sets of 20
Seated Calf Raise---------------2 Sets of 25
Lat Pull Down-------------------3 Sets of 20
Dumbbell Flyes-----------------3 Sets of 20
Triceps Kickbacks---------------2 Sets of 20
Dumbbell Curls-----------------2 Sets of 20
Decline Sit Up's-----------------2 Sets of Max Reps
Thursday: Rest Day
Friday- Full Body Routine (series 3)
Dumbbell Lunge--------------4 Sets of 10 for each leg
Wide Grip Pull Up-------------3 Sets of Max Reps
Barbell Bench Press----------3 Sets of 15-20
Standing Barbell Curls-------3 Sets of 15-20
Triceps Bench Dip------------3 Sets of 15
Horizontal Leg Raise----------2 Sets of Max Reps
Saturday and Sunday: Rest Days [/size]
http://www.muscleandstrength.com/workouts/3-day-whole-body-toning-workout.html
