Toning Workout Plan
If you're happy with the current amount of muscle size you have and instead are just looking for a workout plan that will further refine your muscles and bring about more muscle definition, this is the one for you.
This workout program combines numerous supersets to help bring out that definition and get you burning off more calories so that you can get a little bit leaner and hence show better muscle tone.
Note that the reps are also taken slightly higher so you may need to back off the weight ever so slightly, but it should still not be so much that you aren't feeling challenged.
Despite the fact that you are going for muscle tone, you still do want to lift heavy enough as this is what ensure that you maintain your muscle mass.
Monday
Reps |
Sets |
Rest |
|
Lunges |
15 |
3 |
45 seconds |
Leg Press |
15 |
3 |
45 seconds |
Hamstring Curl supersetted with Leg Extension |
20 |
2 |
30 seconds |
Standing Calf Raise |
25 |
3 |
30 seconds |
Decline Sit-ups |
20 |
3 |
30 seconds |
Tuesday
Reps |
Sets |
Rest |
|
Push-Ups |
25 |
3 |
45 seconds |
Pull-Ups |
20-25 |
3 |
45 seconds |
Tricep Dips supersetted with bicep curls |
20 |
2 |
30 seconds |
Lateral raises supersetted with front raises |
15-20 |
2 |
30 seconds |
Upright Rows |
15-20 |
2 |
30 seconds |
Wednesday
Rest – relax and recover
Thursday
Reps |
Sets |
Rest |
|
Split Squat |
15 |
3 |
45 seconds |
Leg Press |
15 |
3 |
45 seconds |
Hamstring Curl supersetted with Leg Extension |
20 |
2 |
30 seconds |
Seated Calf Raise |
25 |
3 |
30 seconds |
Lying Leg Raise |
20 |
3 |
30 seconds |
Friday
Reps |
Sets |
Rest |
|
Chest Press |
15-20 |
3 |
45 seconds |
Horizontal Row |
15-20 |
3 |
45 seconds |
Shoulder Press |
15-20 |
3 |
45 seconds |
Bicep Curls Supersetted with Tricep Press Downs |
20 |
2 |
30 seconds |
Triangle Push-Ups |
20-25 |
2 |
30 seconds |
Saturday & Sunday
Cardio training: Perform one session of interval training on either day where you perform 30 seconds at an all out pace and 60 seconds at an active rest pace, alternating between the two 8-10 times.
Testimonial
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- Shannon Clark
