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Thursday, September 5, 2013

New 6 Day Tone Up Workout!


NEW 6 DAY TONE UP WORKOUT!!

Print out this Workout & Take it to the gym!! Full pictures and explanations HERE!

DAY 1: CHEST/ SHOULDERS

Incline Dumbbell Bench Press  5kg each - 3 sets 15 reps


Dumbbell Front Raises
4kg each - 3 sets 12 reps

Flat Dumbbell Bench Press
5kg each - 3 sets 15 reps


Dumbbell Lateral Raises
4kg each - 3 sets 10 reps

Flat Dumbbell Flyes
4kg each - 3 sets 15 reps


Bent-over Dumbbell Lateral Raises
4kg each - 3 sets 12 reps


DAY 2: BACK/ TRAPS

Close Grip Lateral Pull-downs
19kg 3 sets 15 reps

Upright Bar Rows
10kg - 3 sets 15 reps

Wide Grip Lateral Pull-downs
19kg - 3 sets 10 reps

Seated Cable Rows
19kg - 3 sets 15 reps

Hyperextension on Medical Ball
3 sets 10-15 reps (This strengthens your back muscles - start with low reps to activate these muscles, they aren't used to being used as much as this exercise!!)

DAY 3: ABS

Crunches

4 sets 25 reps - Even if you start as mini-crunches - rest in between 10 seconds!!

Scissor Crunches
3 sets 15 reps

Leg Lifts - With or Without Ball
3 sets 12 reps

Heel Touches
3 sets 20 reps


Side Crunch - Reach out and lift leg to touch

3 sets 15 reps

Straight Plank

Hold 1 full minute

Side Plank

Hold 1 full minute, switch sides


I BET YOU'RE SORE IN YOUR CHEST AND SHOULDERS :)

DAY 4: BI'S AND TRI'S

Back and Forth Standing Dumbbell Curls4kg - 3 sets 30 reps (right, left, right, left = 4)

Tricep Pushdowns5kg - 3 sets 15 reps

Dumbbell Preacher CurlsEZ Bar - 3 sets 10 reps

Bent-over Tricep Kick-backs3 kg - 3 sets 15 reps

Skull CrushersEZ Bar - 3 sets 12 reps

Standing Bar Curls10kg - 3 sets 15 reps

Overhead Tricep Extension Rope Pull5kg - 3 sets 15 reps


DAY 5: LEGS

Calf Raises / Ankle Touch3 reps - 10 raises - 10 jump/tap feet together

Forward Lunges12 each (12 one leg, 12 the next day)

Lunge Dumbbell Bounce
4kg each - 12 each

Backwards Lunge12 each

Backwards Dumbbell Bounce4kg each - 12 each

Side Lunges12 each

Front, Side, Backwards Lunge5 each

Single Leg Kettleball Deadlifts5kg - 3 sets 10 reps

Lean Forward Back Leg Lifts3 sets 12 reps

Side Standing Leg LiftsHold 5kg for balance - 3 sets 12 reps

DAY 6: BOOTY - YAAAAAAYYYYYY!

Smith Machine Bar Squats
10kg - 3 sets 15 reps

Bench Leg Dips - Stand on bench, dip leg behind - bend standing knee so you can dip, bring back up without resting dipping leg
2 sets 25 reps each leg

Pretzel Dumbbell Lift5kg - 3 sets 12 reps

Lateral Kick w/ Rubber Band3 sets 12 reps

Bent-over Ball Kick Ups3 sets 12 reps

Brazilian Butt-Workout