TONE STRENGTH

Use this Workout Plan

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:

littleCz on January 25, 2011

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Abs, Back, Chest, Shoulders, Biceps, Triceps

Workout Length:

7 days

Workout Days:

Sunday, Tuesday, Thursday, Saturday

Tags:

Definition, strength, tone

Description

An easy workout that gives beginners a great way to start workingout its fast simple and easy. May take time but you get results if you combine this workout with a good diet

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Workout Routine Sample

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Bicycle Crunches	-	20	30
	-	20	30
	-	20	30
	-	20	30
Back
One-Arm Dumbbell Bent-Over Rows	35 lbs.	15	60
	35 lbs.	15	60
	35 lbs.	15	60
	35 lbs.	15	60
	35 lbs.	15	60
	35 lbs.	15	60
Chest
Flat Bench Dumbbell Flyes	5 lbs.	25	60
	5 lbs.	25	60
	5 lbs.	25	60
	5 lbs.	25	60
Shoulders
Lateral Dumbbell Raises	5 lbs.	30	60
	5 lbs.	30	60
	5 lbs.	30	60
Standing Dumbbell Press	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
Seated 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
	15 lbs.	15	60
	15 lbs.	15	60
One-Dumbbell Triceps Extensions	15 lbs.	25	60
	15 lbs.	25	60
	15 lbs.	25	60
	15 lbs.	25	60

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Bicycle Crunches	-	20	30
	-	20	30
	-	20	30
	-	20	30
Back
One-Arm Dumbbell Bent-Over Rows	35 lbs.	15	60
	35 lbs.	15	60
	35 lbs.	15	60
	35 lbs.	15	60
	35 lbs.	15	60
	35 lbs.	15	60
Chest
Flat Bench Dumbbell Flyes	5 lbs.	25	60
	5 lbs.	25	60
	5 lbs.	25	60
	5 lbs.	25	60
Shoulders
Lateral Dumbbell Raises	5 lbs.	30	60
	5 lbs.	30	60
	5 lbs.	30	60
Standing Dumbbell Press	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
Seated 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
	15 lbs.	15	60
	15 lbs.	15	60
One-Dumbbell Triceps Extensions	15 lbs.	25	60
	15 lbs.	25	60
	15 lbs.	25	60
	15 lbs.	25	60

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