Resistance training is great to tone up since you will be building muscle and burning fat.
This routine is best for beginners and runs in an 8 week cycle. The first 4 weeks pick weight that you can use to practice and build your confidence at these exercises. Pick a weight you can do the reps comfortably, no need in pushing yourself yet.
The last 4 weeks you will want to start pushing yourself more and more each exercise. Progressive overloading is striving to add more reps or weight to an exercise every time you work out. This is a fundamental practice to tone up and get stronger.
| Workout A | ||
| Exercise | Sets | Reps |
|---|---|---|
| Machine Chest Press | 3 | 12 |
| Seated Dumbbell Lateral Raise | 3 | 12 |
| Machine Rows | 3 | 12 |
| Dumbbell Preacher Curls | 3 | 12 |
| Leg Extensions | 3 | 12 |
| Seated Calf Raise | 3 | 12 |
| Workout B | ||
| Exercise | Sets | Reps |
|---|---|---|
| Machine Shoulder Press | 3 | 12 |
| Pec Dec (Chest Flyes) | 3 | 12 |
| Dumbbell Shrugs | 3 | 12 |
| Cable Tricep Extensions | 3 | 12 |
| Leg Curls | 3 | 12 |
| Goblet Squats | 3 | 12 |
| Workout C | ||
| Exercise | Sets | Reps |
|---|---|---|
| Incline Dumbbell Bench Press | 3 | 12 |
| Face Pulls | 3 | 12 |
| Pull Ups | 3 | 12 |
| Seated Dumbbell Curls | 3 | 12 |
| Dumbbell Lunges | 3 | 12 |
| Smith Machine Calf Raises | 3 | 12 |
Strive to get better and results will come with proper diet and nutrition. Get stronger and feel the byrn.
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