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Tone and StrengthCreated by mzumwalt
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Workout Programs → Tone and Strength
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Summary
5 Workouts / 35 Exercises
9% Cardio / 91% Strength Training
Workout Program Description
A way to tone your body and stay strong
Workouts
Tone and Strength - Tri + Shoulders
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Tricep Pushdowns - One Arm 3 sets: 10 reps, 10 reps, 10 reps With your right hand, grasp a stirrup handle attached to the high-cable pulley using an underhand grip. You should be standing directly in front of the weight stack. Pull the handle down so that your ... |
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Shrugs - Dumbbell 3 sets: 10 reps, 10 reps, 10 reps Stand straight up with your feet at shoulder width. Hold two dumbbells with your arms hanging at your sides. Droop shoulders down as far as possible. Raise shoulders up as far as you can go. Then slow... |
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Tricep Pushdowns - Rope 3 sets: 10 reps, 10 reps, 10 reps Same as the Tricep Pushdowns except with the rope attachment. At the bottom of the movement you should pull the rope "apart" to get the best contraction in your triceps. Exercise image and descriptio... |
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Elliptical Machine 00:20:00 The elliptical machine provides a workout similar to running, except that it significantly reduces the stress placed on your joints. This is a good cardiovascular exercise that will help improve your ... |
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Side Lateral Raise 3 sets: 10 reps, 10 reps, 10 reps Stand upright, with your feet about shoulder width apart and your arms to your sides. Hold a dumbbell in each hand, with your palms turned toward your body. Keeping your arms straight, lift the weight... |
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Front Cable Raise 3 sets: 10 reps, 10 reps, 10 reps Works the front delts. Grasp the cable attachment that is attached to the low pulley with one hand. Face away from the pulley and put your arm straight down. Keeping your body straight and your elbow ... |
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Tricep Kickbacks - Dumbbell 3 sets: 10 reps, 10 reps, 10 reps Stand to the right of a flat bench. Bend your left knee and rest it on the bench, and place your left hand ahead of you on the bench for balance. Your back should be as straight as possible. Pick up a... |
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Arnold Dumbbell Press 3 sets: 10 reps, 10 reps, 10 reps Hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows flexed. Raise dumbbells by extending elbows; abduct and internally rotate shoulders to st... |
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Skull Crushers 3 sets: 10 reps, 10 reps, 10 reps Sit on a flat bench holding an EZ-Curl bar with an overhand grip. Lie back so that the top of your head is even with the end of the bench. At the same time, extend your arms over your head so that the... |
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Elliptical Machine 00:20:00 The elliptical machine provides a workout similar to running, except that it significantly reduces the stress placed on your joints. This is a good cardiovascular exercise that will help improve your ... |
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