Workout routines for toning - get cut and retain your muscle!




Workout routines for toning are great when you have put on the necessary muscle mass you want, but now want to cut and get more tone.

The main problem people face while trying to get tone/cut is their diet. Following the proper exercise routine is not enough. A good diet and cardiovascular plan is what your results rely on.

If you do all of these things correctly; exercise, diet, and cardio, you should see some good results. We can provide the plan, but the work is up to you! How bad do you want it? It's time to get to work, here is a sample nutritional plan, followed by workout routines for toning.

Nutritional Plan

Breakfast: 4-6 egg whites, 1 bowl of oatmeal, water with a splash of juice, or a healthy sugar free iced tea

Mid-Morning: Whey protein shake

Lunch: Tuna sandwich on 100% whole wheat bread or tuna salad, 1 cup of rice brown or white, and some veggies

Mid-Afternoon: Whey protein shake

Dinner: Large salad, grilled chicken breast

Before Bed: Cottage cheese, veggies, or a casein protein shake

Training plan

Workout routines for toning are hard to come by, so here is a sample one if you do not want to keep your current one. This routine is not easy, if you are a beginner, you may want to try something else.

If you are advanced and looking for a challenge this may be for you. You should realize what every exercise is and what muscle group it is for, if you cannot, you probably should not be doing it.

Remember to keep strict and proper form like always.Here at Elite Weight Training we are all about no cheating!


MONDAY:

Deadlift: 3 sets of 6-8 repetitions

Seated Row (use an attachment that works best for you): 3 sets of 6-8 repetitions

Barbell Shrug (use smith machine only if you have to): 3 sets of 6-8 repetitions

Lat Pull-downs (you can super-set with behind the back lat pull-downs): 3 sets of 6-8 repetitions

Stiff-Legged Deadlifts: 3 sets of 6-8 repetitions

Dumbbell Curls: 3 sets of 6-8 repetitions


TUESDAY:

30 minutes of cardio: choose something you like such as the bike, treadmill, elliptical, or simply running outside

Abdominal Muscles: Leg raises, Weighted Crunches, Reverse crunches, Side Crunches, Bicycle Crunches, etc. Choose 3 of your favorite ab exercises, just make sure you hit every part of your abs. Keep the rep range between 15-20


WEDNESDAY:

Barbell Squats: 3 sets of 6-8 repetitions

Barbell Bench Press: 3 sets of 6-8 repetitions

Seated Calf Raises: 3 sets of 10-15 repetitions

Arnold Press: 3 sets of 6-8 repetitions

Leg Press: 3 sets of 6-8 repetitions

Tricep Extensions: 3 sets of 6-8 repetitions


THURSDAY

30 minutes of cardio: choose something you like such as the bike, treadmill, elliptical, or simply running outside

Abdominal Muscles: Leg raises, Weighted Crunches, Reverse crunches, Side Crunches, Bicycle Crunches, etc. Choose 3 of your favorite ab exercises, just make sure you hit every part of your abs. Keep the rep range between 15-20


FRIDAY:

Hamstring Curl: 3 sets of 8-10 repetitions

Bent Over Row: 3 set of 8-10 repetitions

Stiff-Legged Deadlift: 3 sets of 8-10 repetitions

Pull-ups (weighted if possible)- 3 sets of 8-10 repetitions

Dumbbell Shrugs: 3 sets of 8-10 repetitions

Straight Barbell Curls: 3 sets of 8-10 repetitions


SATURDAY

Incline Dumbbell Press: 3 sets of 8-10 repetitions

Front Squats (not recommended for beginners): 3 sets of 8-10 repetitions

Tricep Push-downs: 3 sets of 8-10 repetitions

Standing Calf Raises (weighted barbell on your back for added resistance): 3 sets of 8-10 repetitions

Military Press: 3 sets of 8-10 repetitions

Dumbbell Flyes: 3 sets of 8-10 repetitions


SUNDAY

REST AND RECOVER. ONLY DO CARDIO IF YOU MUST DO SOMETHING


Come back in the future for more workout routines for toning!



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