Advanced Muscle Tone and Firm Workout

Sep 13, 2012
Advanced Muscle Tone and Firm Workout

Get a great looking tone physique in 4 weeks with this workout program

Having a structured workout should be the number one goal when you are serious about achieving results when you train. As women, we need to understand which I know most of us do that we need more than just the clunky cardio machines or a short run outside to truly sculpt our physiques and tone our bodies. The below workout program does just that. it gives us the structure we need over 4 weeks of training that will surely give even the most newly gym enthusiasts the ease of identifying what we need to do in the gym and challenge even the most advanced. Give it a try and share with all your friends and family.

Week 1

Day 1

Exercise Sets Reps Muscle Group
Dumbbell Squat With Ball 3 8 Legs
Adductor Side Steps 2 12 Legs
Prone Machine Leg Curl Both Legs 3 10 Legs
Seated On Bench Bar Lat Pulldowns 3 8 Back
Dumbbell Bent Over Wide Grip Rows Both Arms 3 12 Back
Seated Machine Leg Extension Both Legs 3 10 Legs
Laying on Ground Abdominal Crunches Hands Straight Up 3 20 Abs

Day 2

Exercise Sets Reps Muscle Group
Seated On Bench Dumbbell Military Press Both Arms 3 10 Shoulders
Standing Dumbbell Side Raise Both Arms 3 10 Shoulders
Standing Barbell Upright Row 3 8 Shoulders
Standing Upright Rear Delt Raise With Band Both Arms 3 12 Shoulders
Standing Bicep Curl Dumbbell Both Arms 3 10 Arms
Standing Cable Triceps Extension Both Arms 3 15 Arms
Standing Both Legs Preacher Curls One Arm 3 20 Arms
Close Grip Push Ups 2 15 Chest
Laying on Ball Abdominal Crunches Hands by Head 3 25 Abs

Day 3

Exercise Sets Reps Muscle Group
Dumbbell Bench Press On Bench Both Arms 3 12 Chest
Standing Incline Chest Fly With Band One Arm 3 15 Chest
HIIT Training 0 0 Cardio
Standing High Cable Chest Press Both Arms 1 20 Chest
Machine Leg Press Both Legs 3 10 Legs
Dumbbell Straight Legged Deadlift 3 10 Legs
HIIT Training 0 0 Cardio
Laying on Ball Abdominal Crunches Hands Straight Up 3 25 Abs
Prone Iso Abs On Knees 3 30 Abs

Day 4

Exercise Sets Reps Muscle Group
Standing Overhead Pulldowns With Band Both Arms 3 20 Back
Standing Wide Grip High Rows With Band Both Arms 3 20 Back
Seated Cable Row 3 15 Back
Standing Bicep Curl Barbell With Band Both Arms 3 12 Arms
Standing Cable Triceps Extension Both Arms 3 15 Arms
Dumbbell Bent Over Close Grip Rows Both Arms 3 10 Back
Standing Kickbacks Both Arms With Band 3 25 Arms
Laying on Ball Abdominal Crunches Hands by Head 3 30 Abs
Reverse Crunch/ Leg Lifts 3 10 Abs

Day 5

Exercise Sets Reps Muscle Group
Smith Machine Shoulder Press 3 8 Shoulders
Standing Cable Upright Row Both Arms 3 12 Shoulders
Standing Dumbbell Full Range Side Raise Alternating Arms 3 8 Shoulders
Standing Dumbbell Shrugs 3 12 Shoulders
Walk Run Treadmill- 20-30 minutes 1 1 Cardio

Week 2

Day 1

Exercise Sets Reps Muscle Group
Dumbbell Squat With Ball 4 10 Legs
Adductor Side Steps 4 10 Legs
Prone Machine Leg Curl Alternating Legs 3 15 Legs
Seated On Bench Cable Lat Pulldowns Alternating Arms 4 20 Back
Dumbbell Bent Over Wide Grip Rows Both Arms 4 8 Back
Seated Machine Leg Extension Both Legs 3 10 Legs
Laying on Ground Abdominal Crunches Hands by Head 3 25 Abs

Day 2

Exercise Sets Reps Muscle Group
Seated On Bench Barbell Military Press 4 15 Shoulders
Standing Dumbbell Side Raise Both Arms With Band 3 12 Shoulders
Standing Dumbbell Front Raise Both Arms 3 10 Shoulders
Standing Bicep Curl Dumbbell Both Arms One Leg 4 12 Arms
Standing Both Legs Over Head Tricep Extension Both Arms 4 20 Arms
Standing Both Legs Preacher Curls One Arm 1 25 Arms
Laying on Ball Abdominal Crunches Hands by Head 3 30 Abs

Day 3

Exercise Sets Reps Muscle Group
Dumbbell Bench Press On Bench Alternating Arms 4 25 Chest
Barbell Incline Bench Press On Bench 3 10 Chest
Laying on Bench Dumbbell Flys Both Arms 3 15 Chest
Machine Leg Press Both Legs 3 10 Legs
Prone Machine Leg Curl Alternating Legs 3 12 Legs
HIIT Training 1 1 Cardio
Prone Iso Abs On Knees 3 30 Abs

Day 4

Exercise Sets Reps Muscle Group
Barbell Bent Over Wide Grip Rows Both Arms 3 12 Back
Standing Dumbbell Rear Delt Raise Both Arms 3 15 Shoulders
Standing Overhead Cable Pulldowns Both Arms 3 10 Back
Standing Kickbacks Alternating Arms With Band 3 15 Arms
Standing Bicep Curl Dumbbell With Band Both Arms 3 10 Arms
Close Grip Push Ups 3 12 Chest
Laying on Ground Abdominal Crunches Feet on Ball Hands by Head 4 20 Abs

Day 5

Exercise Sets Reps Muscle Group
Walk Run Treadmill- 20-30 minutes 1 1 Cardio

Week 3

Day 1

Exercise Sets Reps Muscle Group
Barbell Squat 3 12 Legs
Barbell Static Lunge 3 12 Legs
Prone Machine Leg Curl Both Legs 3 10 Legs
Barbell Bench Press On Bench 3 10 Chest
Standing Incline Chest Fly With Band One Arm 3 10 Chest
Standard Push Ups On Ground/Power Push Up 3 12 Chest
Laying on Ball Abdominal Crunches Hands by Head 4 25 Abs

Day 2

Exercise Sets Reps Muscle Group
Standing Dumbbell Shoulder Press Both Arms 3 10 Shoulders
Standing Shoulder Press With Band Both Arms 1 20 Shoulders
Standing Cable Side Raise One Arm 3 10 Shoulders
Standing Front Raise With Band Both Arms 3 15 Shoulders
Standing Biceps Curl Dumbbell With Band Alternating Arms 3 15 Arms
Standing Cable Triceps Extension Both Arms 3 20 Arms
Laying On Ball Abdominal Crunch With Cable 4 25 Abs

Day 3

Exercise Sets Reps Muscle Group
Dumbbell Incline Bench Press On Bench Alternating Arms 3 10 Chest
Standing Mid Cable Flys Both Arms 3 10 Chest
Barbell Sumo Squat 3 10 Legs
Dumbbell Straight Legged Deadlift 3 12 Legs
Laying on Ground Abdominal Crunches Hands by Head 4 25 Abs
Walk Run Treadmill- 20-30 minutes 1 1 Cardio

Day 4

Exercise Sets Reps Muscle Group
Seated On Bench Bar Lat Pulldowns 3 15 Back
Dumbbell Bent Over Wide Grip Rows Both Arms 3 12 Back
Laying On Ground Dumbbell Prone Cobras 3 15 Back
Standing Biceps Curl Dumbbell With Band Alternating Arms 3 12 Arms
Laying On Bench Dumbbell Tricep Extension Both Arms 3 15 Arms
Seated On Ball Wide Grip High Rows With Band Both Arms 3 20 Back
Prone Iso Abs On Knees 3 30 Abs
Laying on Ground Abdominal Crunches Feet on Ball Hands by Head 2 20 Abs

Day 5

Exercise Sets Reps Muscle Group
Machine Military Press Alternating Arms 3 10 Shoulders
Seated On Ball Dumbbell Full Range Side Raise Alternating Arms 3 12 Shoulders
Standing Dumbbell Shrugs 3 10 Shoulders
Standing Dumbbell Side Raise One Arm 3 12 Shoulders
Standing Dumbbell Upright Row Both Arms 3 15 Shoulders
Standing Bicep Curl With Band Both Arms 3 30 Arms
Standing Triceps Extension With Band Both Arms 3 30 Arms
Laying on Ball Abdominal Crunches Hands by Head 4 30 Abs

Week 4

Day 1

Exercise Sets Reps Muscle Group
Walk Run Treadmill- 20-30 minutes 1 1 Cardio
Step Ups Alternating Legs 2 10 Legs
Machine Leg Press Both Legs 4 15 Legs
Seated Machine Leg Extension Alternating Legs 4 10 Legs
Static Side Lunges With Band 3 12 Legs
Prone Machine Leg Curl Alternating Legs 3 12 Legs
Seated On Bench Bar Lat Pulldowns 3 15 Back
Dumbbell Bent Over Wide Grip Rows Both Arms 3 12 Back
Laying on Ball Abdominal Crunches Hands by Head 4 25 Abs

Day 2

Exercise Sets Reps Muscle Group
Walk Run Treadmill- 20-30 minutes 1 1 Cardio
Seated On Bench Barbell Military Press With Band 3 12 Shoulders
Standing Dumbbell Side Raise Alternating Arms 3 10 Shoulders
Standing Dumbbell Upright Row Both Arms 3 10 Shoulders
Standing Dumbbell Front Raise Alternating Arms With Band 3 10 Shoulders
Standing High Bicep Curls One Arm 5 10 Arms
Standing Kickbacks Alternating Arms With Band 5 12 Arms
Laying on Ground Abdominal Crunches Feet on Ball Hands Straight Up 4 30 Abs

Day 3

Exercise Sets Reps Muscle Group
Barbell Bench Press On Bench With Band 3 12 Chest
Standing Chest Fly With Band One Arm 3 15 Chest
Standard Push Ups On Ground/Power Push Up 3 10 Chest
Machine Leg Press Both Legs 3 15 Legs
Prone Machine Leg Curl Alternating Legs 3 12 Legs
Seated Machine Leg Extension Both Legs 3 10 Legs
Seated Calf Raise 3 20 Legs
Barbell Walking Lunge 3 8 Legs
Laying on Ground Abdominal Crunches Hands by Head 2 30 Abs
Laying on Ball Abdominal Crunches Hands by Head 3 20 Abs

Day 4

Exercise Sets Reps Muscle Group
Standing Overhead Cable Pulldowns Both Arms 3 10 Back
Seated On Bench Cable Lat Pulldowns Both Arms 3 10 Back
Dumbbell Bent Over Wide Grip Rows Both Arms 3 15 Back
Standing Shrugs With Band 3 30 Shoulders
Barbell Bent Over Wide Grip Rows Both Arms 3 15 Back
Laying on Ball Abdominal Crunches Hands by Head 2 20 Abs
Prone Iso Abs On Knees 3 30 Abs

Day 5

Exercise Sets Reps Muscle Group
Walk Run Treadmill- 20-30 minutes 1 1 Cardio

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