Toning For A “Bedroom Body”

in Fat Loss Programs by muaythaiguy — September 19, 2009 at 19:27 | 0 comments

Part 1 of 3
6 Weeks
4 Workouts per Week

Program Notes: This program is designed to keep your heart rate elevated throughout the entire workout. The rest between sets is kept to a minimum as the transitioning between exercises is done in a superset fashion. The proper way to perform this program is to perform the 5 exercises back to back. Once all 5 exercises are complete, you’ll have approx. 2 minutes to rest and get some water before you repeat the circuit. Once the circuit is completed twice, you will then do 10 minutes of cardio on either a treadmill, elliptical or bike machine before moving onto the next circuit.

Remember, you should also be performing both warm up and a cool down of at least 5 minutes. Include a flexibility component to finish things off. To get a better understanding as to the importance of incorporating a warm up and cool down in all your workouts, I recommend that you read this article.

Training Split
Monday	Upper
Tuesday	Lower
Wednesday	Off
Thursday	Upper
Friday	Lower
Saturday	Off
Sunday	Off

UPPER BODY AND ABDOMINALS

EXERCISE	SETS	REPS	REST
Flat Dumbbell Press	2 (Total)	12-15	(SS)
Row Machine (wide grip)	2 (Total)	12-15	(SS)
Standing Overhead DB Press	2 (Total)	12-15	(SS)
Standing Dumbbell Curls	2 (Total)	12-15	(SS)
Lying Dumbbell Extensions	2 (Total)	12-15	2 min.

Notes: Perform this circuit twice and once you do, head on over to a piece of aerobic equipment and perform 10 minutes of cardio at a moderate to high intensity before moving onto the next..

EXERCISE	SETS	REPS	REST
Cable Crossovers	2 (Total)	12-15	(SS)
Seated Pulley Rows	2 (Total)	12-15	(SS)
Lateral Dumbbell Raises	2 (Total)	12-15	(SS)
V-Sit MB Twists	2 (Total)	12-15	(SS)
Duel Medicine Ball Crunch	2 Total)	12-15	2 min.

Notes: Repeat this circuit twice and once you do, finish things up with a cool down and some stretches.

LEGS AND LOWER BACK

EXERCISE	SETS	REPS	REST
45 Degree Leg Press	2 (Total)	12-15	(SS)
Lying Leg Curls	2 (Total)	12-15	(SS)
Standing Calf Raises	2 (Total)	12-15	(SS)
Exercise Ball Wall Squats with DB’s	2 (Total)	12-15	(SS)
Glute Kickbacks	2 (Total)	12-15	2 min.

Notes: Perform this circuit twice and once you do, head on over to a piece of aerobic equipment and perform 10 minutes of cardio at a moderate to high intensity.

EXERCISE	SETS	REPS	REST
Exercise Ball Wall Squats (Drop Set)	2 (Total)	12-15	(SS)
Straight Leg DB Deadlifts	2 (Total)	12-15	(SS)
Hip Adduction Machine	2 (Total)	12-15	(SS)
Hip Abduction Machine	2 (Total)	12-15	(SS)
Glute Kickbacks	2 (Total)	12-15	2 min.