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28-Day Targeted Muscle Toning Plan
ELITE
Cutting
Intermediate
Dumbbell
Plan Details
The 28-Day Targeted Muscle Toning Plan routine by JefitTeam is a 28 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
This is a 28-day, intermediate level, strength training plan that focuses on targeted muscle toning, weight loss and building core strength. The target areas are the chest, arms and core. You will exercise 6 days a week, resting on day 7. Example of Week 1 Day 1,8,15,22: Strength training, focus on Chest, Arms and Core Day 2,9,16,23: Cardio Day 3,10,17,24: Core workout Day 4,11,18,25: Strength training, focus on Chest, Arms and Core Day 5,12,19,26: Cardio Day 6,13,20,27: Core workout Day 7,14,21,28: Rest day Repeat for three more weeks following the first week. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Core, Chest, Arm Focus
Est. 47 min
8 exercises
Air Bike
2 Sets x 20,15 Reps
Bench Crunch
2 Sets x 15 Reps
Dumbbell Wood Chop
1 Set x 8 Reps
Dumbbell Bench Press
3 Sets x 14,12,10 Reps
Dumbbell Fly
2 Sets x 12 Reps
Dumbbell Incline Bench Press
1 Set x 15 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 14,12,10 Reps
Day 2
Cardio workout
Est. 28 min
2 exercises
Day 3
Foam Roller for 10-min. then Core workout
Est. 18 min
4 exercises
Day 4
Core, Chest, Arm Focus
Est. 47 min
9 exercises
Day 5
Cardio workout
Est. 36 min
3 exercises
Day 6
Core workout
Est. 15 min
6 exercises
Day 7
Rest day
Est. 0 min
0 exercises
Day 8
Week 2: Core, Chest, Arm Focus
Est. 44 min
8 exercises
Day 9
Week 2: Cardio workout
Est. 31 min
2 exercises
Day 10
Week 2: Foam Roller for 10-min. then Core workout
Est. 20 min
4 exercises
Day 11
Week 2: Core, Chest, Arm Focus
Est. 38 min
8 exercises
Day 12
Week 2: Cardio workout
Est. 31 min
2 exercises
Day 13
Week 2: Foam Roller for 10-min. then Core workout
Est. 21 min
4 exercises
Day 14
Rest day
Est. 0 min
0 exercises
Day 15
Week 3: Core, Chest, Arm Focus
Est. 45 min
8 exercises
Day 16
Week 3: Cardio workout
Est. 32 min
3 exercises
Day 17
Week 3: Core workout
Est. 12 min
4 exercises
Day 18
Week 3: Core, Chest, Arm Focus
Est. 43 min
7 exercises
Day 19
Week 3: Cardio workout
Est. 38 min
3 exercises
Day 20
Week 3: Core workout
Est. 13 min
4 exercises
Day 21
Rest day
Est. 0 min
0 exercises
Day 22
Week 4: Core, Chest, Arm Focus
Est. 49 min
7 exercises
Day 23
Week 4: Cardio workout
Est. 38 min
3 exercises
Day 24
Week 4: Core workout
Est. 19 min
4 exercises
Day 25
Week 4: Core, Chest, Arm Focus
Est. 49 min
7 exercises
Day 26
Week 4: Cardio workout
Est. 45 min
3 exercises
Day 27
Week 4: Core workout
Est. 15 min
3 exercises
Day 28
Week 4: Rest day
Est. 0 min
0 exercises
