Workout 1: Shoulders biceps and triceps
- Shoulder press with dumbbells, 4 sets of 8 to 10 repetitions each
- Rowing standing on cable pulley, 3 sets of 8 to 10 repetitions each.
- Lateral raise bent over with dumbbells, 3 sets of 8 to 10 repetitions each.
- Single arm cable curl, 3 sets of 8 to 10 repetitions each.
- Barbell Curl, 2 sets of 8 to 10 repetitions each.
- Dumbbell Concentration Curl, 2 sets of 8 to 10 repetitions each.
- Dumbbell triceps kickbacks, 3 sets of 8 to 10 repetitions each.
- One-arm triceps press with dumbbells, 3 sets of 8 to 10 repetitions each.
- One-arm triceps press with underhand grip, 2 sets of 8 to 10 repetitions each.
Workout 2: Thighs, leg biceps and calves
- Barbell squats, 4 sets of 8 to 10 repetitions each.
- Leg extension, 3 sets of 8 to 10 repetitions each
- Lunges with dumbbells, 3 sets of 8 to 10 repetitions each.
- Deadlift with knees extended with dumbbells, 3 sets of 8 to 10 repetitions each.
- Leg curl lying, 3 sets of 8 to 10 repetitions each
- Leg raises sideways on cable pulley, 3 sets of 8 to 10 repetitions each.
- Calf raise standing, 3 sets of 8 to 10 repetitions each.
Workout 3: Chest, back and abdomen
- Incline bench press, 4 sets of 8 to 10 repetitions each.
- Flat bench press with dumbbells, 3 sets of 8 to 10 repetitions each.
- Butterflys on the incline bench, 3 sets of 8 to 10 repetitions each.
- Neck pull, 4 sets of 8 to 10 repetitions each.
- One-arm rowing with dumbbells, 3 sets of 8 to 10 repetitions each.
- Pullovers with the dumbbell, 3 sets of 8 to 10 repetitions each.
- Crunches, 3 sets of 8 to 10 repetitions each.
- Leg raises, 3 sets of 8 to 10 repetitions each
Week 2 focuses on muscle toning and endurance. We are changing the ratio between reps and rests this week, which will have a higher fat burning effect. You will do 3 sets of each exercise with 15 to 20 repetitions each. The rest between sets will be only 30 seconds.
Week 3: This week we will return to the same training plan as in week 1. But on the last set of each exercise we will do a drop set, which means when you reach the set number of reps, you will reduce the weight to 30 percent and then do as many reps as you can. For example, if you are doing dumbbell chest press with 10 kg, on the last set after you reach the set number of repetitions, you will immediately take 3 kg dumbbells and continue training until you can't do any more. After that you will move on to the next exercise. The number of repetitions is 8 to 10 with a drop set at the end of each exercise and the rests between sets should last 60 to 90 seconds.
According to this training plan you should train for 9 weeks, after that the exercises must be changed to shock the body.
Cardio Training
Half an hour of cardio exercise, while done, can burn hundreds of extra calories and even several hours after the workout the fat burning effect continues. The body's "combustion plant" and the number of aerobic enzymes increase, resulting in higher fat burning. Over time, these factors allow your body to take more fat than glycogen for energy. Cardio training also improves muscle endurance. During weight training, your body takes glycogen to convert into energy. This produces lactic acid, which is deposited in your muscles. As this amount increases, you will feel a burning sensation in your muscles. This burning will become so strong that you will not be able to continue exercising. However, with more cardio training, your circulation becomes more effective and can carry more oxygen to your muscles. As a result, lactic acid is deposited slower and later in your muscles and you can train longer at a high intensity. Cardio training also improves muscle recovery because it speeds up the transport of nutrients such as protein and carbohydrates and the removal of waste products such as carbon dioxide produced by the food burning process in your body.
Interval training
There are two basic factors that influence the fat burning effect. These are the duration and intensity of the workout. These factors are inversely related to each other. If you train harder, you don't have to train as long, and if you train longer, you don't have to train as hard. However, it has been found that a certain type of cardio training, interval training, is the most effective. It is extremely time efficient because it allows you to complete your cardio workout in half the normal time and burn more fat. That's why your cardio workout plan will be interval training. You will train at a high intensity for one minute, and then follow it with a lower intensity interval of 1 to 4 minutes. This cycle will be repeated several times during your cardio workout and will allow you to burn 300 calories in just 30 minutes. It makes sense to vary your cardio workout and not always do the same thing. You should equally use treadmill, cycle ergometer, stepper and cross trainer, but also jog and cycle outside or inline skate. Below is a workout plan for your cardio workout.
Week 1 - Cardio, easy cycling
| Minutes | RPE | Comments |
| 3 | 3 | Warm up at a low level |
| 4 | 5 | Increase resistance and/or speed |
| 1 | 7 | Increase resistance and/or speed |
| 3 | 5 | Reduce resistance and/or speed |
| 1 | 8 | Increase resistance and/or speed |
| 2 | 5 | Reduce resistance and/or speed |
| 1 | 9 | Increase resistance and/or speed |
| 2 | 5 | Reduce resistance and/or speed |
| 1 | 9 | Increase resistance and/or speed |
| 3 | 5 | Reduce resistance and/or speed |
| 1 | 8 | Increase resistance and/or speed |
| 4 | 5 | Reduce resistance and/or speed |
| 1 | 7 | Increase resistance and/or speed |
| 3 | 3 | Cool down at low level |
Week 2 - Cardio
This week, increase the intensity of the cardio alternately with the duration.
| Minutes | RPE | Comments |
| 3 | 3 | Warm up at a low level |
| 1 | 7 | Increase resistance and/or speed |
| 3 | 5 | Reduce resistance and/or speed |
| 1 | 8 | Increase resistance and/or speed |
| 2 | 5 | Reduce resistance and/or speed |
| 1 | 9 | Increase resistance and/or speed |
| 1 | 5 | Reduce resistance and/or speed |
| 1 | 9 | Increase resistance and/or speed |
| 1 | 5 | Reduce resistance and/or speed |
| 1 | 9 | Increase resistance and/or speed |
| 2 | 5 | Reduce resistance and/or speed |
| 1 | 8 | Increase resistance and/or speed |
| 2 | 5 | Reduce resistance and/or speed |
| 1 | 7 | Increase resistance and/or speed |
| 3 | 5 | Reduce resistance and/or speed |
| 3 | 3 | Cool down at low level |
From week 3 - Cardio
Increase the intensity this week and the following weeks
| Minutes | RPE | Comments |
| 3 | 3 | Warm up at a low level |
| 2 | 5 | Increase resistance and/or speed |
| 1 | 7 | Increase resistance and/or speed |
| 1 | 5 | Reduce resistance and/or speed |
| 1 | 8 | Increase resistance and/or speed |
| 1 | 5 | Reduce resistance and/or speed |
| 1 | 9 | Increase resistance and/or speed |
| 1 | 5 | Reduce resistance and/or speed |
| 1 | 9 | Increase resistance and/or speed |
| 1 | 5 | Reduce resistance and/or speed |
| 1 | 9 | Increase resistance and/or speed |
| 1 | 5 | Reduce resistance and/or speed |
| 1 | 9 | Increase resistance and/or speed |
| 1 | 5 | Reduce resistance and/or speed |
| 1 | 9 | Increase resistance and/or speed |
| 1 | 5 | Reduce resistance and/or speed |
| 1 | 9 | Increase resistance and/or speed |
| 1 | 5 | Reduce resistance and/or speed |
| 1 | 9 | Increase resistance and/or speed |
| 1 | 5 | Reduce resistance and/or speed |
| 1 | 8 | Increase resistance and/or speed |
| 1 | 5 | Reduce resistance and/or speed |
| 1 | 7 | Increase resistance and/or speed |
| 1 | 5 | Reduce resistance and/or speed |
| 3 | 3 | Cool down at low level |
* RPE = The physical stress sensation
Closing words
With this workout plan to tone your body, you will quickly get closer to your goals, but keep in mind that hard training requires a very good diet and that you consume at least two liters of fluid every day.
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