3 day per week whole body toning workout designed for people who don't want to build up bulk but just want to tone and strengthen their muscles.
Workout Summary
Workout Description
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 half an hour or so.
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
Original article and pictures take cdn.muscleandstrength.com site
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