Fitness Training Plans

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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,

---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







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