NUTRITIONFIT
Body toning workout intermediate 4 week
The 3 day-per-week whole body toning workout. This workout is designed for people who don't want to build up bulk but just want to tone and strengthen their muscles.
This workout would go well with an existing cardio or weight loss program. You can this workout on the same day or separate days to your cardio, it really doesn't matter.
This workout hits all major muscle groups over 3 days. The total time needed for the workout is about half an hour or so.
Daily Workout Schedule:
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Monday - Full Body Routine (series 1)
Full Body
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Exercise Sets Reps
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45 Degree Leg Press 3 20
Seated Row 3 20
Chest Dip 2 15-20
Cable Curl 2 20
Tricep Extension 2 20
Hover 31 minute
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Tuesday: Rest Day
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Wednesday - Full Body Routine (series 2)
Full Body
Exercise Sets Reps
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Smith Machine Squat 3 20
Seated calf Raise 2 25
Lat Pull Down 3 20
Dumbbell Flys 3 20
Tricep Kickback 2 20
Decline Sit Ups 2 MAX
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Thursday: Rest Day
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Friday- Full Body Routine (series 3)
Full Body
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Exercise Sets Reps
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Dumbbell Lunge 4 10 each leg
Wide Grip Pull Up 3 MAX
Barbell Bench Press 3 15-20
Standing Barbell Curl 3 15-20
Tricep Bench Dip 3 15
Horizontal Leg Raise 2 MAX