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Build and Tone Muscle at the same time.
General
Advanced
Machine strength
Plan Details
The Build and Tone Muscle at the same time. routine by Boothsfitness is a 3 day workout plan. It is an advanced level plan to achieve general fitness goals.
I designed this work out in a way that will drain all your energy out of the specific muscle groups. There are only 30 second rest intervals which makes the session great for cardio. What's so good about this workout is that it's suitable for beginners upto advanced members. It's easy, enjoyable and addictive. Stick with the programme and within only 2-3 weeks you will see a vast difference in your size and definition. Please note - The main thing to remember whilst doing this workout is technique over weight. Try to build up your weights slowly each week and you will see the results improve fast. TOP TIP - You know you have done each workout correctly if you feel totally drained at the end of each session..... Enjoy
Routine detail
Day 8
BACK AND LEGS
Est. 60 min
11 exercises
Machine Lat Pulldown
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Smith Machine Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Single-Leg Calf Raise
3 Sets x 10 Reps
Day 8
chest and biceps
Est. 58 min
10 exercises
Smith Machine Bench Press
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Around the World
3 Sets x 10 Reps
Exercise Dome Push-Up
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
EZ Bar Seated Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell Bicep Curl on Dome
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Day 8
shoulders and tricepd
Est. 54 min
10 exercises
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Single-Leg Bench Dip
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
