WOMEN’S TONED & LEAN VOL 1 !

 

If you're looking to look and feel great, you're in the right place. I will provide you with a strong foundation to help you get toned and lean.

Rest for 2-3 minutes in between sets. This will allow you to recover and maximize the amount of weight you are able to use for each exercise on every set. Choose a weight that is challenging but doable. 

The workout routine below consists of 5 training days. It focuses on areas of the body that a lot of women look to build and shape through their training: Legs, glutes, shoulders and arms. In addition to these muscle groups, the workout template also effectively trains the entire body to promote strength. I hope you find this workout helpful feel free to leave a review online at www.bodybycam.com. 

 

 

Monday – Chest and Arms



  • Flat bench barbell press – 4 sets of 8 reps

  • Push ups – 4 sets of 10 reps

  • Cable crossovers – 3 sets of 15 reps

  • Incline dumbbell flyes – 4 sets of 12 reps

  • Barbell biceps curls – 3 sets of 15 reps

  • Alternate arm hammer curls – 4 sets of 12 reps per arm

  • Triceps rope overhead extensions – 3 sets of 20 reps

  • Triceps dips – 3 sets of 15 reps

  • 15 minutes on the elliptical machine/stairmaster 

  •  

     

    Tuesday – Shoulders and Back

  • Standing barbell military press – 4 sets of 10 reps
  • Dumbbell lateral raises – 4 sets of 15 reps
  • EZ bar upright rows – 3 sets of 15 reps
  • Seated dumbbell shoulder press – 4 sets of 10 reps
  • Dumbbell shrugs – 4 sets of 10 reps
  • Close-grip lat pulldowns – 4 sets of 12 reps
  • Dumbbell bent over rows – 4 sets of 12 reps per arm
  • T-Bar rows – 4 sets of 10 reps
  • 15 minutes on the stationary bike/treadmill 
  •  

     

     

    Wednesday – Cardio Circuit

     

  • 15 burpees
  • 10 push ups
  • 15 crunches
  • 30 squat thrusts
  • 3 sets of 10 hanging leg raises
  • 3 x 1-minute rounds of plank
  • Treadmill/Bike - Moderate: 30 minutes
  • (Repeat Circuit 2 times) 

     

     

     

    Thursday – Strength day

     

  • Incline dumbbell press – 5 sets of 5 reps
  • Flat bench barbell press – 5 sets of 5 reps
  • Deadlifts – 5 sets of 5 reps
  • Dumbbell clean and press – 5 sets of 5 reps
  • Barbell bent-over rows – 5 sets of 5 reps
  • Seated Pulldowns – 5 sets of 5 reps
  • 15 minutes on the stationary bike/stairmaster 








  •  

    Friday – Legs

     

  • Barbell squats – 4 sets of 8 reps
  • Leg press machine – 3 sets of 12 reps
  • Leg extensions – 3 sets of 15 reps
  • Hamstring curls – 3 sets of 15 reps
  • Walking lunges – 4 sets of 10 reps per leg
  • Seated or standing calf raises – 4 sets of 20 reps per leg
  • 15 minutes on the elliptical machine/stairmaster/treadmill








  • Monday – Chest and Arms



  • Flat bench barbell press – 4 sets of 10 reps

  • Push ups – 4 sets of 12 reps

  • Cable crossovers – 4 sets of 15 reps

  • Incline dumbbell flyes – 4 sets of 15 reps

  • Barbell biceps curls – 4 sets of 12 reps

  • Alternate arm hammer curls – 4 sets of 12 reps per arm

  • Triceps rope overhead extensions – 4 sets of 15 reps

  • Triceps dips – 3 sets of 15 reps

  • 15 minutes on the elliptical machine/stairmaster 

  •  

     

    Tuesday – Shoulders and Back

  • Standing barbell military press – 4 sets of 12 reps
  • Dumbbell lateral raises – 4 sets of 15 reps
  • EZ bar upright rows – 3 sets of 15 reps
  • Seated dumbbell shoulder press – 4 sets of 10 reps
  • Dumbbell shrugs – 4 sets of 10 reps
  • Close-grip lat pulldowns – 4 sets of 12 reps
  • Dumbbell bent over rows – 3 sets of 15 reps per arm
  • T-Bar rows – 4 sets of 12 reps
  • 15 minutes on the stationary bike/treadmill 
  •  

     

     

    Wednesday – Cardio Circuit

     

  • 20 burpees
  • 15 push ups
  • 20 crunches
  • 35 squat thrusts
  • 4 sets of 10 hanging leg raises
  • 3 x 1-minute rounds of plank
  • Treadmill/Bike - Moderate: 30 minutes
  • (Repeat Circuit 2 times) 

     

     

     

    Thursday – Strength day

     

  • Incline dumbbell press – 4 sets of 8 reps
  • Flat bench barbell press – 4 sets of 8 reps
  • Deadlifts – 4 sets of 10 reps
  • Dumbbell clean and press – 5 sets of 5 reps
  • Barbell bent-over rows – 5 sets of 8 reps
  • Seated Pull Downs  – 5 sets of 10 reps
  • 15 minutes on the stationary bike/stairmaster 








  •  

    Friday – Legs

     

  • Barbell squats – 4 sets of 8 reps
  • Leg press machine – 3 sets of 12 reps
  • Leg extensions – 3 sets of 15 reps
  • Hamstring curls – 3 sets of 15 reps
  • Walking lunges – 4 sets of 10 reps per leg
  • Seated or standing calf raises – 4 sets of 20 reps per leg
  • 15 minutes on the elliptical machine/stairmaster/treadmill







  • Cardio training

    Cardio is important to improve oxygen delivery to muscles and shed fat for a slimmer, toned look. For any form of cardio, make sure you begin at a slower speed, and increase your speed every 2 minutes until you reach the desired effort level. This is your warm up. To make it easier we have noted the effort level required on specific days of the workout routine:

    Remember to cool down afterwards, decreasing the speed every 2 minutes until you are sufficiently cooled down. Your warm up and cool down count towards the total cardio time.

    Diet and Nutrition

    It doesn’t matter how hard you are training in the gym, if you aren’t eating the right foods at the right time, all of your efforts will be pointless. You can’t out-train a bad diet, if you’re not eating right, you will become neither strong, nor toned.

    1. Drink enough water

    When it comes to exercise and health in general, adequate hydration is crucial.

    Water makes up close to 80% of our bodies. Without enough water in our bodies, we run the risk of dehydrating, which can affect athletic performance, and our health in general. Drop the claws and pick up a water bottle.

     

    2. Get plenty of healthy protein

    Protein is vital for muscle growth and repair. If you want to become strong and/or toned, you need to make sure you are taking enough protein each day.

    Aim for around 0.6 – 1 gram of protein per pound of bodyweight, and be sure to spread it out evenly throughout the day. Look for lean and healthy sources like fish, chicken, turkey, eggs, nuts, seeds, dairy, and grass-fed red meat.

    3. Don’t forget your veggies

    As well as protein, healthy fats, and complex carbs, you will also need to make sure you are eating plenty of vegetables.

    Don’t rely on vitamin supplements alone when it comes to nutrient intakes, instead, make sure you eat plenty of fresh vegetables each day.






















    Copyright © 2019 by Cameron Jackson.  All rights reserved. This information thereof may not be reproduced or used in any manner whatsoever without the express written permission of the creator. 






    Disclaimer: 

    The writer and trainer of this program is not responsible for any injuries or illnesses that have taken place during the participation of this program. You should consult your physician or other health care professionals before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

     

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