Weight Loss and Muscle Tone

Workout Name : Weight Loss and Muscle Tone

Shared By : mschwantes

Information

Frequency : 4 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 4 / 67

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Description

Burn fat and bring them muscles back out.

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Day 1 Leg Day
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 20 min - - Progress Chart

Upper Legs

Dumbbell Squat Dumbbell Squat 20 sec 12 4 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 20 sec 12 4 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 20 sec 12 4 Progress Chart

Upper Legs

Barbell Stiff-Legged Deadlift Barbell Stiff-Legged Deadlift 20 sec 12 4 Progress Chart

Upper Legs

Transverse Step Up Transverse Step Up 20 sec 12 4 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 20 sec 12 4 Progress Chart

Abs

Exercise Ball Hip Roll Exercise Ball Hip Roll 60 sec 50 3 Progress Chart

Abs

Cable Wood Chops Cable Wood Chops 20 sec 12 4 Progress Chart
Day 2 Shoulders Day
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 20 min - - Progress Chart

Shoulders

Dumbbell Seated Side Lateral Raise Dumbbell Seated Side Lateral Raise 20 sec 12 4 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 20 sec 12 4 Progress Chart

Shoulders

Cable Front Raise Cable Front Raise 20 sec 12 4 Progress Chart

Shoulders

Dumbbell Bent Over Delt Raise Dumbbell Bent Over Delt Raise 20 sec 12 4 Progress Chart

Shoulders

Dumbbell Standing Press Dumbbell Standing Press 20 sec 12 4 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 20 sec 12 4 Progress Chart

Abs

Exercise Ball Crunch Exercise Ball Crunch 60 sec 50 3 Progress Chart

Abs

Cable Crunch Cable Crunch 20 sec 12 4 Progress Chart
Day 3 Rest Day
Day 4 Chest and Back Day
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 20 min - - Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 20 sec 12 4 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 20 sec 12 4 Progress Chart

Back

Cable Seated Row Cable Seated Row 20 sec 12 4 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 20 sec 12 4 Progress Chart

Chest

Cable Cross Over Cable Cross Over 20 sec 12 4 Progress Chart

Back

Close Grip Front Lat Pulldown Close Grip Front Lat Pulldown 20 sec 12 4 Progress Chart

Abs

Hanging Knee Raise Hanging Knee Raise 60 sec 20 4 Progress Chart

Abs

Exercise Ball Knee Roll Exercise Ball Knee Roll 60 sec 50 3 Progress Chart
Day 5 Rest Day
Day 6 Biceps and Triceps Day
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 20 min - - Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 20 sec 12 4 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 20 sec 12 4 Progress Chart

Biceps

Cable Close Grip Curl Cable Close Grip Curl 20 sec 12 4 Progress Chart

Biceps

Dumbbell Seated Hammer Curl Dumbbell Seated Hammer Curl 20 sec 12 4 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 20 sec 12 4 Progress Chart

Triceps

Dip Dip 20 sec 12 4 Progress Chart

Abs

Plank Plank 60 sec - 3 Progress Chart

Abs

Crunches Crunches 60 sec 50 3 Progress Chart
Day 7 Rest Day