workout routine
Here is a fantastic workout routine that has stood the test of time. If you follow it 3 days per week, you should start to see your body transform very quickly. It burns fat while toning all your muscles.
Keep in mind, there are many different type of workout routines available depending on what your goals are. Some people want to get toned and strong without the bulk (that's what this routine does.) Others want to gain lots of muscle mass while others want to concentrate more on fat loss.
This is one of the most effective free workout routines for working the entire body in one session.
Workout Overview:
Level: Intermediate
Goal: Muscle Tone & Strength
Workouts Per Week: 3
Type: Full Body
Workout Description:
This is the perfect workout for people who want to strengthen and tone their muscles without building up bulk.
This routine works great if you already have an existing cardio program. You have the option of doing this workout on the same day or you can do them on alternate days... whatever fits best with your schedule.
Here's the workout schedule...
Monday:
1. Leg Press -- 3 sets of 20 reps
2. Lat Pulldown -- 3 sets of 20 reps
3. Bench Press -- 2 sets of 15 reps
4. Shoulder Press (on machine) -- 2 sets of 20 reps
5. Standing Bicep Curl -- 2 sets of 20 reps
6. Tricep Pulldown -- 2 sets of 20 reps
7. Crunches -- 3 sets of 1 minute each
8. Standing Calf Raises -- 2 sets of 25 reps
Wednesday:
1. Machine Squat -- 3 sets of 20 reps
2. Seated Calf Raises -- 2 sets of 15 reps
3. Seated Row -- 3 sets of 20 reps
4. Dumbell Flys -- 3 sets of 20 reps
5. Triceps Extension -- 2 sets of 20 reps
6. Incline Bicep Curl -- 2 sets of 20 reps
7. Leg Raises -- 2 sets, (as many as you can do)
8. Shoulder Lateral Raises -- 2 sets of 15 reps
Friday:
1. Dumbell Lunge -- 4 sets of 10 reps (each leg)
2. Dubmbell Row -- 3 sets of 20 reps
3. Incline Bench Press -- 3 sets of 15 reps
4. Concentration Curl -- 3 sets of 15 reps
5. Tricep Kickbacks -- 3 sets of 15 reps
6. Incline Sit Ups -- as many as you can do
7. Upright Rows -- 2 set of 15 reps
8. Standing Single Leg Calf Raises -- as many as you can do
(Saturday & Sunday are rest days.)
These free workout routines have been created and tested by bodybuilders and fitness professionals. However, they are designed for the average person with a busy life. The good news is you don't have to live in the gym to get amazing results here!
Keep in mind, there are many different type of workout routines available depending on what your goals are. Some people want to get toned and strong without the bulk (that's what this routine does.) Others want to gain lots of muscle mass while others want to concentrate more on fat loss.
This is one of the most effective free workout routines for working the entire body in one session.
Workout Overview:
Level: Intermediate
Goal: Muscle Tone & Strength
Workouts Per Week: 3
Type: Full Body
Workout Description:
This is the perfect workout for people who want to strengthen and tone their muscles without building up bulk.
This routine works great if you already have an existing cardio program. You have the option of doing this workout on the same day or you can do them on alternate days... whatever fits best with your schedule.
Here's the workout schedule...
Monday:
1. Leg Press -- 3 sets of 20 reps
2. Lat Pulldown -- 3 sets of 20 reps
3. Bench Press -- 2 sets of 15 reps
4. Shoulder Press (on machine) -- 2 sets of 20 reps
5. Standing Bicep Curl -- 2 sets of 20 reps
6. Tricep Pulldown -- 2 sets of 20 reps
7. Crunches -- 3 sets of 1 minute each
8. Standing Calf Raises -- 2 sets of 25 reps
Wednesday:
1. Machine Squat -- 3 sets of 20 reps
2. Seated Calf Raises -- 2 sets of 15 reps
3. Seated Row -- 3 sets of 20 reps
4. Dumbell Flys -- 3 sets of 20 reps
5. Triceps Extension -- 2 sets of 20 reps
6. Incline Bicep Curl -- 2 sets of 20 reps
7. Leg Raises -- 2 sets, (as many as you can do)
8. Shoulder Lateral Raises -- 2 sets of 15 reps
Friday:
1. Dumbell Lunge -- 4 sets of 10 reps (each leg)
2. Dubmbell Row -- 3 sets of 20 reps
3. Incline Bench Press -- 3 sets of 15 reps
4. Concentration Curl -- 3 sets of 15 reps
5. Tricep Kickbacks -- 3 sets of 15 reps
6. Incline Sit Ups -- as many as you can do
7. Upright Rows -- 2 set of 15 reps
8. Standing Single Leg Calf Raises -- as many as you can do
(Saturday & Sunday are rest days.)
These free workout routines have been created and tested by bodybuilders and fitness professionals. However, they are designed for the average person with a busy life. The good news is you don't have to live in the gym to get amazing results here!
workout routine
