ADVANCED TONING PROGRAM

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
FitClick
Rating:
 Rating: 3.8/5.0
Created By:
FitClick on October 28, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Advanced
Target Gender:
Both
Body Parts:
Chest, Thighs, Back, Biceps, Triceps, Abs, Shoulders, Calves, Trapezius, Lower Back
Description
Challenge yourself with this five-day per week program that includes two days of full body strength training plus moderate cardio and three more days of tee-shirt-soaking cardio.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press100 lbs.1260
110 lbs.1060
115 lbs.860
Pec Deck Flyes40 lbs.1560
50 lbs.1260
50 lbs.1060
Thighs
Smith Machine Squats85 lbs.1290
85 lbs.1090
95 lbs.890
Lying Leg Curls45 lbs.1260
45 lbs.1060
Leg Extensions60 lbs.1260
60 lbs.1060
Back
Wide-Grip Front Pulldowns70 lbs.1260
75 lbs.1060
85 lbs.860
One-Arm Dumbbell Bent-Over Rows25 lbs.1560
30 lbs.1260
Biceps
Standing Barbell Curls45 lbs.1260
45 lbs.1060
50 lbs.860
Triceps
Triceps Cable Pushdowns40 lbs.1260
40 lbs.1060
45 lbs.860
Abs
Incline Sit-Ups--30
--30
--30
Hanging Leg Raises--30
--30
--30
Bridge (Plank)-130
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Incline Walk0.000 miles30-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles20-
Incline Walk0.000 miles40-

Workout routine comments

I am an avid runner...marathons etc...looking to focus on building my core...any recommendations?
 
January 8, 2012 at 4:30pm
I don't like how all the routines just use running for the cardio when there are SO many options. And I HATE how all the strength routines require gym equipment. Heck....everything here requires gym equipment except outdoor running. GRRR.
 
December 18, 2011 at 9:24am
Very similar workout to when I was training with an Exercise Physiologist! This looks like just what I need to get back to it! JMurphy, I would assume you could substitute any of the running with spinning, as long as you did a good cool down afterwards.
 
September 27, 2010 at 12:08pm

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