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Someone Change the Toner
General
Beginner
Dumbbell
Plan Details
The Someone Change the Toner routine by derekrunner is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Low weight, high rep workout to burn fat, build muscle, and tone existing muscle. Each workout ends with cardio. Be sure to work in some pre and post workout stretching.
Routine detail
Mon
Legs
Est. 117 min
8 exercises
Dumbbell Squat
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Stationary Bike
1 Set
Tue
Arms and Shoulders
Est. 111 min
7 exercises
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Elliptical Training
1 Set
Wed
Chest and Back
Est. 113 min
7 exercises
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Elliptical Training
1 Set
Thu
Legs
Est. 117 min
8 exercises
Dumbbell Squat
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Stationary Bike
1 Set
Fri
Arms and Shoulders
Est. 111 min
7 exercises
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Elliptical Training
1 Set
Sat
Chest and Back
Est. 113 min
7 exercises
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Elliptical Training
1 Set
Sun
Abs Circuit
Est. 92 min
7 exercises
Plank
3 Sets
Side Plank
3 Sets x 15 Reps
Side Plank
3 Sets x 15 Reps
Reverse Crunch
3 Sets x 15 Reps
Cross Body Crunch
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Rowing
1 Set
