Free Workout Plan - Female - Over 21 - Tone Up
Day 1: Upper Body A + Cardio
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell or Barbell Press | 4 | 12 |
| Two Arm Dumbbell Rows | 4 | 12 |
| Side DB Shoulder Raises | 4 | 15 |
| Dips | 4 | 10-15 |
| Dumbbell Curls | 4 | 12 |
Day 2: Lower Body A + Cardio
| Exercise | Sets | Reps |
|---|---|---|
| Goblet Squats | 4 | 10 |
| Leg Extensions | 4 | 15 |
| Barbell Stiff-Leg Deadlift | 4 | 8 |
| Leg Press Calf Press | 4 | 15 |
| Hanging Leg Raises | 3 | 10-12 |
Day 3: Off
* Cardio can be performed optimally on days off or first thing in the morning.
Day 4: Upper Body B + Cardio
| Exercise | Sets | Reps |
|---|---|---|
| Incline Dumbbell Bench Press | 4 | 12 |
| Pull Up Dead Hangs | 4 | Long as Possible |
| Seated Dumbbell Shoulder Press | 4 | 12 |
| Cable Tricep Extensions | 4 | 15 |
| Bicep Curl Variation | 4 | 12 |
Day 5: Lower Body B + Cardio
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Forward Lunges | 4 | 12 |
| Leg Press | 4 | 15 |
| Single Leg Curls | 4 | 12 |
| Planks | 4 | 1 min |
| Hanging Leg Raise | 4 | 10-20 |
Day 6: Off
*Cardio can be performed on days off or first thing in the morning.
Day 7: Off
*Cardio can be performed on days off or first thing in the morning.
Rest Between Sets
Limit rest between sets to 60-90 seconds.
Exercise Form
Make sure to perform only quality reps. If your technique starts to break down, end the set to avoid potential injury.
Resistance
Use the same weight for each set of a given exercise. When you can perform the listed reps for each of the sets, progress in weight.
Cardio
The combination of resistance training and cardio is an excellent choice for overall health, and to assist the body in building quality, lean muscle.
Optional cardio can either be 15 minutes of HIIT or 20 minutes of LISS. HIIT is high intensity interval training, and LISS is low intensity steady state.
“Steady state” cardio includes moving at a constant, challenging speed on the treadmill, Stairmaster, elliptical, etc. “HIIT” cardio involves alternating between periods of intense exercise, and a more reasonable, sustainable pace. Sprinting is a good example of high intensity, while walking at a brisk pace would be considered a more sustainable, lower intensity pace.
Click here for 8 quality HIIT cardio workout examples.
Nutrition
To build a fit physique, you’ll need to fuel your workouts with quality nutrition. A simple and fast way to calculate your daily caloric intake requirements to build muscle is to determine your TDEE, or total daily energy expenditure.
Click here to calculate your TDEE.
To maximize body composition, it is best to lose 1.5 to 2 pounds of weight per week. If you are losing weight more rapidly than this, add 200-300 calories to your daily intake level. If you are not losing little to no weight each week, remove 200-300 calories from your daily intake level.
Special Notes
Make sure your nutrition is filled with whole foods boasting quality fats, complete proteins and carbohydrates.
Leave a comment