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Tone and build. I've split the days Into muscle groups to ensure on any particular day the muscle group chosen will get a good rip while keeping the heart rate up with short breaks between exercises. The workouts will follow a 4 day rotation allowing a good rest between each muscle group and regular visits helping to tone and shed fat.
Dumbbell Arnold Press
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3x8 reps |
rest: 60s
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Dumbbell Front Raise
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3x8 reps |
rest: 60s
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Dumbbell Rear Delt Row
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3x8 reps |
rest: 60s
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Cable Up Right Row
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3x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Shoulder Press
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3x8 reps |
rest: 60s
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Kettlebell One Arm Snatch
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3x8 reps |
rest: 60s
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Barbell Squat
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3x8 reps |
rest: 60s
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Dumbbell Walking Lunges
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3x8 reps |
rest: 60s
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Leg Extensions
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3x8 reps |
rest: 60s
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Seated Leg Curl
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3x8 reps |
rest: 60s
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Dumbbell Step Ups
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3x8 reps |
rest: 60s
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Dumbbell Seated Calf Raise
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3x8 reps |
rest: 60s
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Calf Press on Leg Press Machine
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3x8 reps |
rest: 60s
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Leg Press Machine
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3x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 60s
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Barbell Bench Press
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3x8 reps |
rest: 60s
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Machine Fly
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3x8 reps |
rest: 60s
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Barbell Lying Back of the Head Tricep Extension
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3x8 reps |
rest: 60s
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Dip
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3x8 reps |
rest: 60s
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Cable Wood Chops
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3x8 reps |
rest: 60s
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