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Fitness Training Plans

If you are looking for fitness training plans then you have come to the right place. We have complete fitness plans that are conveniently formatted and very printer-friendly.

Within minutes you can download them to your hard drive and print out to take with you to the gym.

Fitness Training Plans - Toning and Fat-Loss Routine

Workout Overview:

Goal:

This is a great fitness training program for toning. Do this workout schedule for 10 to 12 weeks and it will allow you to tone, tighten and sculpt your muscles.

Muscles worked:

full body

Days per week:

3 - this workout routine is done on a Monday-Wednesday-Friday schedule but you can perform it on any other days you wish provided that you always take at least 1 day of rest between each workout day.

Supplements Needed:

Pre and post workout whey protein with some glutamine mixed into your shake(s).

Multi-vitamin, timed release ones are best.

ZMA just before bedtime for good sleep, muscle recovery and natural testosterone boost (for guys only).

Weight Training Acessories Used:

Good weightlifting gloves. By good we mean tough ones. Go for the ones that are mesh on top or have some other form of open design on the top side. They give your hands more air and won't make them sweat so much as closed-type gloves do.

Wrist-straps. Get the ones that are softer on the skin and have some sort of padding. The ones that are too rough can be hard on the skin around your wrists and even worse if you have hair.

Weight belt. Old school leather ones are best. There is simply no substitute for leather weight training belts.

---FITNESS TRAINING PLANS - Full Body Beginner Routine---
MONDAY - Full Body Routine
Chest	Sets	Reps
smith machine flat bench press	3	15 to 20
Back	Sets	Reps
wide-grip seated row	3	15 to 20
Legs	Sets	Reps
squat	3	15 to 20
Biceps	Sets	Reps
cable curl	2	15 to 20
Triceps	Sets	Reps
tricep cable pull-downs (w/rope)	2	15 to 20
Shoulders	Sets	Reps
smith machine press (rear)	2	15 to 20
Abs	Sets	Reps
crunches	4	until failure
WEDNESDAY - Full Body Routine
Chest	Sets	Reps
dumbbell flyes	3	15 to 20
Back	Sets	Reps
lat pull-down (rear)	3	15 to 20
Legs	Sets	Reps
smith machine squat	3	15 to 20
weighted single-leg calf raises	2 each side	15 to 20
Biceps	Sets	Reps
standing barbell curl	2	15 to 20
Triceps	Sets	Reps
triceps overhead press	2	15 to 20
Shoulders	Sets	Reps
smith machine press (front)	2	15 to 20
Abs	Sets	Reps
decline sit-ups	4	until failure
FRIDAY - Full Body Routine
Chest	Sets	Reps
smith machine incline bench press	3	15 to 20
Back	Sets	Reps
wide-grip lat pull-down (to front)	3	15 to 20
Legs	Sets	Reps
walking dumbbell lunges	4	30 steps total
Biceps	Sets	Reps
seated dumbbell curls	3	15 to 20
Triceps	Sets	Reps
triceps bench dips	3	15 to 20
Shoulders	Sets	Reps
military shoulder (dumbell) press	2	15 to 20
Abs	Sets	Reps
crunches	4	until failure