TONE STRENGTH

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

littleCz1 on January 24, 2011

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Comments:

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Chest, Back, Biceps, Abs, Triceps, Shoulders

Workout Length:

3 days

Workout Days:

No preference

Tags:

Definition, strength, tone

Description

Its a very basic form of a normal at home workout. its for beginners who want results in definition but have time to wait for results

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Flat Bench Dumbbell Flyes	5 lbs.	25	60
	5 lbs.	25	60
	5 lbs.	25	60
	5 lbs.	25	60
Back
One-Arm Dumbbell Bent-Over Rows	35 lbs.	15	60
	35 lbs.	15	60
	35 lbs.	15	60
	35 lbs.	15	60
Biceps
Seated Hammer Curls	5 lbs.	25	60
	5 lbs.	25	60
	5 lbs.	25	60
	5 lbs.	25	60
Abs
Bicycle Crunches	-	15	30
	-	15	30
Triceps
One-Dumbbell Triceps Extensions	15 lbs.	15	60
	15 lbs.	15	60
	15 lbs.	15	60
	15 lbs.	15	60
Shoulders
Lateral Dumbbell Raises	5 lbs.	25	60
	5 lbs.	25	60
	5 lbs.	25	60
	5 lbs.	25	60
Biceps
Standing Dumbbell Curls	5 lbs.	25	60
	5 lbs.	25	60
	5 lbs.	25	60
	5 lbs.	25	60
Triceps
One-Arm Dumbbell Extensions	15 lbs.	15	60
	15 lbs.	15	60
	15 lbs.	15	60
	15 lbs.	15	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Flat Bench Dumbbell Flyes	5 lbs.	25	60
	5 lbs.	25	60
	5 lbs.	25	60
	5 lbs.	25	60
Back
One-Arm Dumbbell Bent-Over Rows	35 lbs.	15	60
	35 lbs.	15	60
	35 lbs.	15	60
	35 lbs.	15	60
Abs
Bicycle Crunches	-	15	30
	-	15	30
Biceps
Seated Hammer Curls	5 lbs.	25	60
	5 lbs.	25	60
	5 lbs.	25	60
	5 lbs.	25	60
Triceps
One-Dumbbell Triceps Extensions	15 lbs.	15	60
	15 lbs.	15	60
	15 lbs.	15	60
	15 lbs.	15	60
Biceps
Standing Dumbbell Curls	5 lbs.	25	60
	5 lbs.	25	60
	5 lbs.	25	60
	5 lbs.	25	60
Triceps
One-Arm Dumbbell Extensions	15 lbs.	15	60
	15 lbs.	15	60
	15 lbs.	15	60
	15 lbs.	15	60
Shoulders
Lateral Dumbbell Raises	5 lbs.	25	60
	5 lbs.	25	60
	5 lbs.	25	60
	5 lbs.	25	60

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