As with everything in life, whatever that you are trying to achieve, has a path or steps that need to be followed in order to get you to your ultimate goal.
Today I am going to discuss a few different examples of exercises that will give you different outcomes in the weight room.
Different exercises and techniques are required to achieve the fitness goals you have set. Some of this examples are made up to build up muscles and some are made up to tonificate your muscles.
Lower extremity toning: Upper extremity toning: Exercise Exercise
4 sets of barbell squats(8rps) 4 sets of dumbell shoulder press(8rps)
3 sets of dumbell lunges(8rps) 3 sets of one arm cable curls(8rps)
3 sets of leg extensions(8rps) 3 sets of dumbell triceps kickbacks(8rps)
3 sets of dumbell deadlift(8rps) 3 sets of barbell curls(8rps)
3 sets of standing calf raise(8rps) 2 sets of reverse push downs(8rps)
3 sets of lying leg curls(8rps) 3 sets of cable upright row(8rps)
3 sets of cable abductor raise(8rps) 3 sets of dumbell deltoid raise(8rps)
2Lower extremity build up muscle: 1Upper extremity build up muscle:
Exercise Exercise
4 sets of barbell squats (5rps) 3 sets of chest press(15rps)
4 sets of dumbell lunges(5rps) 3 sets of bicep curls(15rps)
3 sets of leg press(12rps) 3 sets of plank row(15rps)
3 sets of lying leg curls(12rps) 3 sets of pushups(15rps)
3 sets of leg extension(20rps) 3 sets of bench dips(15rps)
Many people believe that in order to get a toned body, you need to do a lot of repetitions with lower resistance. WRONG! If you want to tone your body you are going to need to lose the extra fat layers that are in top of your muscles in order for them to start showing. Other techniques to do it, it’s engaging in cardio vascular exercises that keep up your heart rate and allows you to burn fat faster.
If you like my tips come back next week to learn about exercise routine scheduling! :)
References:
1Sumbal, M. (2016, March 2). 6 Exercises to Strengthen Your Upper Body. Retrieved from:
2BodyBuilding.com (N.D.). 5 Leg Workouts For Mass - A Beginner’s Guide! Retrieved from:
http://www.bodybuilding.com/content/5-leg-workouts-for-mass-a-beginners-guide.html
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