morgan505 
"I want to tone up big time, and increase my muscle mass, nothing too bulky, I just want strength and tone so my metabolism ticks over nicely."
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Ok so here's my routine, three times a week, Tuesdays, Fridays and Sundays. I have three different routines that I alternate:
Set 1:
Bicep Curl (machine)
Leg press
Tricep pushdown w\ bar
Leg extension
Front pull down
Bench press
Exercise ball crunch (2 x 20)
Roman chair (2 x 20)
Seated front raise (2 x 10)
Seated lateral raise (2 x 10)
Seated upright row
Leg raises (2 x 15)
Weighted inclined crunch (2 x 20)
Reverse crunch (2 x 20)
Weighted side bends
Overhead extension
Plank
BOSU side crunch (20 each side)
Regular push up (2 x 10)
Weighted lunges
Set 2:
Bench press (hands close 2gether)
Abductor
Shoulder press
Aductor
Pull ups (machine)
Tricep dips (machine)
Inclined crunch (2 x 20)
Roman chair (2 x 20)
Lateral and front raise (2 x 20)
Rear delt raise (2 x 10)
Bicep curl (free weights)
Leg raises (2 x 15)
Weighted crunch (2 x 20)
Reverse crunch (2 x 20)
Weighted side bends
Diamond push ups (2 x 10)
Plank
Bicycle ( 2 x 40)
Set 3:
Tricep pushdown w\ rope
Ball squats
Front pulldown
Butt Lift x 10 / Straight lunge x 10
Tricep dips (machine)
Bench press
Exercise ball crunch (2 x 20)
Roman chair (2 x 20)
Lateral raise (2 x 10)
Front raise (2 x 10)
Seated rear delt raise (2 x 10)
Leg raises (2 x 15)
Weighted inclined crunch (2 x 20)
Reverse crunch (2 x 20)
Weighted side bends
Regular push up (2 x 10)
Plank
BOSU side crunch (20 each side)
Hammer Curl
Dumbell Squat
Cable crossover
Walking Lunge w/ Curl
I try to work my biceps, triceps, chest, back, shoulders, quad and abs each time. I'm no pro but I'm learning a little each day. My gym doesn't have maybe machines and I feel free weights are a better strain on your muscles anyway. My ab routines is pretty much the same all round but I don't know enough other moves and what I'm doing has always worked I guess!
Anyway there you go, any suggestions, critisism etc please dont be shy! Advice always welcome! xx |
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