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WORKOUTS:

3 day Whole Body Toning Workout
The 3 day-per-week whole body toning workout. This workout is designed for people who don't...
Training Level: Intermediate
Type: Fullbody
Days Per Week: 3		 Doug's Super Shredding Routine
Super shedding routine designed for muscle definition, muscle shaping and fat loss! Hit muscles hard...
Training Level: Advanced
Type: Split
Days Per Week: 5
Doug's 6 Day Cutting Routine
This intense cutting routine hits each muscle group twice a week on a 3 days...
Training Level: Advanced
Type: Split
Days Per Week: 6		 The Super Toning Training Routine
This intense routine, aimed at women, is a mix of stretching, cardio and resistance training...
Training Level: Intermediate
Type: Split
Days Per Week: 5
Muscle Size, Shape & Definition Workout
This workout routine is a 5-day split workout - Two Days On, 1 Day Off,...
Training Level: Advanced
Type: Split
Days Per Week: 5		 Doug's 5 Day High Definition Routine
This 5 day routine is designed to retain muscle mass while stripping fat! It's a...
Training Level: Intermediate
Type: Split
Days Per Week: 5
2 Day Intense Fat Loss & Muscle Tone Workout
This is a 2 day full body workout aimed at those individuals wanting fat loss...
Training Level: Intermediate
Type: Fullbody
Days Per Week: 2		 6 Day Weight/Cardio Cutting Workout
This workout is designed for people who have finished bulking and have some excess fat...
Training Level: Advanced
Type: Split
Days Per Week: 6

 

3 DAY WHOLE BODY TONING WORKOUT

DIETDINEOUT.COM'S FEATURED WORKOUT

Recommend Supplements For This Workout:

  1. (pre/post workout) Whey Protein 

  2. (daily/post workout) Creatine

  3. (post workout only) Simple Carbs

  4. (every morning) Multi-Vitamin

Workout Summary:

Training Level:

Intermediate

Main Goal:

Muscle Tone

Days Per Week:

3

Workout Type:

Fullbody

Designed By:

Damien Mase

 

 

Description of Workout:

The 3 day-per-week whole body toning workout. This workout is designed for people who don't want to build up bulk but just want to tone and strengthen their muscles.

This workout would go well with an existing cardio or weight loss program. You can this workout on the same day or separate days to your cardio, it really doesn't matter.

This workout hits all major muscle groups over 3 days. The total time needed for the workout is about 1 hour or so. 

Daily Workout Schedule:

Monday - Full Body Routine (series 1)

Full Body

Exercise

Sets

Reps

45 Degree Leg Press

3

20

Seated Row

3

20

Chest Dip

2

15-20

Machine Shoulder Press

2

20

Cable Curl

2

20

Tricep Extension

2

20

Hover

3

1 minute

Tuesday: Rest Day

Wednesday - Full Body Routine (series 2)

Full Body

Exercise

Sets

Reps

Smith Machine Squat

3

20

Seated calf Raise

2

25

Lat Pull Down

3

20

Dumbbell Flys

3

20

Tricep Kickback

2

20

Standing Dumbbell Curl

2

20

Decline Sit Ups

2

MAX

Thursday: Rest Day

Friday- Full Body Routine (series 3)

Full Body

Exercise

Sets

Reps

Dumbbell Lunge

4

10 each leg

Wide Grip Pull Up

3

MAX

Barbell Bench Press

3

15-20

Standing Barbell Curl

3

15-20

Tricep Bench Dip

3

15

Horizontal Leg Raise

2

MAX

Saturday and Sunday: Rest Days

 

 

 

 
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