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    Day 1 - Weight Training/Toning Perform Each Superset Exercise Back To Back With Little To No Rest. Break in Between Each Superset For 1-2 Minutes

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    amir perez
    This workout plan outlines a full body weight training routine split over 3 days, with 2 days dedicated to fat burning cardio. Day 1, 3, and 5 focus on weight training with supersets of upper body and lower body exercises, followed by core work. Day 2 and 4 involve 20-25 minutes of cardio on the treadmill combined with bodyweight exercises. Day 6 is dedicated solely to interval training by sprinting and walking intervals for 35 minutes. Day 7 allows for rest.

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    Day 1 - Weight Training/Toning Perform Each Superset Exercise Back To Back With Little To No Rest. Break in Between Each Superset For 1-2 Minutes

    Uploaded by

    amir perez
    75 views3 pages
    This workout plan outlines a full body weight training routine split over 3 days, with 2 days dedicated to fat burning cardio. Day 1, 3, and 5 focus on weight training with supersets of upper body and lower body exercises, followed by core work. Day 2 and 4 involve 20-25 minutes of cardio on the treadmill combined with bodyweight exercises. Day 6 is dedicated solely to interval training by sprinting and walking intervals for 35 minutes. Day 7 allows for rest.

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    Workout Plan

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    This workout plan outlines a full body weight training routine split over 3 days, with 2 days dedicated to fat burning cardio. Day 1, 3, and 5 focus on weight training with supersets of upper body and lower body exercises, followed by core work. Day 2 and 4 involve 20-25 minutes of cardio on the treadmill combined with bodyweight exercises. Day 6 is dedicated solely to interval training by sprinting and walking intervals for 35 minutes. Day 7 allows for rest.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    75 views3 pages

    Day 1 - Weight Training/Toning Perform Each Superset Exercise Back To Back With Little To No Rest. Break in Between Each Superset For 1-2 Minutes

    Uploaded by

    amir perez
    This workout plan outlines a full body weight training routine split over 3 days, with 2 days dedicated to fat burning cardio. Day 1, 3, and 5 focus on weight training with supersets of upper body and lower body exercises, followed by core work. Day 2 and 4 involve 20-25 minutes of cardio on the treadmill combined with bodyweight exercises. Day 6 is dedicated solely to interval training by sprinting and walking intervals for 35 minutes. Day 7 allows for rest.

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    Day 1 Weight Training/Toning

    Perform each superset exercise back to back with little to no rest. Break
    in between each superset for 1-2 minutes
    Warmup Eliptical 10 minutes at a moderate pace
    Superset 1 x3
    Dumbell Bench Press 12-15 reps
    Single-Arm Dumbell Row 12-15 reps per arm
    Superset 2 x 3
    Incline Dumbell Bench press 12-15 reps
    Lat pulldown (wide overhand grip) 12-15 reps
    Superset 3x3
    Dumbell Flys 12-15 Reps
    Bent over barbell row 12-15 Reps
    Core Workout
    Side Planks 30 seconds per side x 3
    Straight-Leg Deadlift Low weight 15 Reps x 3
    Supine Leg-Lifts 20 reps x 3
    Day 2 Fat Burn
    20 Minutes on treadmill jogging/fast walk
    Dumbell swing 15 reps x 4
    Weighted lunges 10 per leg x 4
    Burpees 10 x 4
    Russian Twist 20 per side x 4
    Day 3 Weight Training/Toning
    Warmup Eliptical 10 minutes moderate pace
    Superset 1 x 3
    Squat 15 Reps
    Shoulder Dumbell Press 12-15 Reps
    Superset 2 x 3
    Dumbell curls 12-15 reps per arm

    Rope Pulldown 12-15 reps


    Superset 3 x 3
    Weighted Lateral Raises 10-12 reps per arm
    Weighted Calf Raise 12-15 reps
    Core
    Planks 45 seconds x 3
    Crunches 25 x 3
    Hanging Leg Raises 12-15 x 3

    Day 4 Fat Burn


    25 minutes on treadmill fast walk/jogging
    Dumbell curl to shoulder press 12-15 reps x 4
    Spiderman Pushups 10 PER SIDE x 4

    Day 5 Weight Training/Toning


    Warmup Eliptical 10 minutes at a moderate pace
    Superset 1 x3
    Dumbell Bench Press 12-15 reps
    Single-Arm Dumbell Row 12-15 reps per arm
    Superset 2 x 3
    Incline Dumbell Bench press 12-15 reps
    Lat pulldown (wide overhand grip) 12-15 reps
    Superset 3x3
    Dumbell Flys 12-15 Reps
    Bent over barbell row 12-15 Reps
    Core Workout
    Side Planks 30 seconds per side x 3
    Straight-Leg Deadlift Low weight 15 Reps x 3
    Supine Leg-Lifts 20 reps x 3

    Day 6 Fat Burn


    Sprint 30 seconds, walk 30 seconds Do that for 35 minutes
    Day 7 Rest

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