Weight Lifting for Muscle Tone

For those lifting for muscle tone, I recommend you do 8 to 10 reps, but you can continue doing 10 to 12 reps as you did the first three weeks if you prefer. But its important you increase the weight you use. If you continue with the same amount of weight, you will not see any progress and you will start to plateau. Adjust the weight according to how difficult the weight feels. You should struggle with the last one or two reps.

Instead of pairing up two different movements that both work different muscle groups, One set will consist of going through all six movements one right after another. One time through every movement is considered one set. You will go through all the movements three times, so you will do three sets.

After each set you will take any where from a two to five minute break. This is due to the fact that each set is very intense and if you are working hard enough, like you should be, then you should be trying to catch your breath during your rest break. For example, it’s your chest and back day, your six movements are bench press, pull-ups, incline press, bent over rows, butterflies, and lat pull downs. You will go through all six of them consecutively without a break between them. The only rest time you will have between movements is the amount of time it takes you to get to the next workout. It should take no more then 30 seconds to adjust your weight a accordingly and start the next movement.

It's good to know how much weight you will be using and have them already adjusted before you begin. To pick up the intensity of your workout to burn even more calories, try running from workout to workout.

This lifting routine should take no more then 20 to 30 minutes. Considering the intensity of the workout this is a sufficient amount of time for a good aerobic and anaerobic workout. You should be breathing hard and sweating a lot by the time your done. If not, you need to work harder. Either try adding more weight to the exercises or try to make the duration of time it takes you to get to one workout to the next shorter. You can also shorten your rest time during your breaks. It would be even more beneficial if you finished up with abs or jogged for 10 to 20 minutes. Check out the ab section, for a good abdominal workout.

Below is some sample circuit training routines. Feel free to experiment with different exercise movements but try to stick to mostly compound movements. The Biceps and Triceps Workout being an exception. Below are the exercises that correspond the muscle groups being worked. You will complete them in the order they are listed.

(For instructional videos for how to do the lifting exercises, just click on the exercise you want to view.)

Workout 1: Chest/Back

Workout 2: Legs/Shoulders

Workout 3: Biceps/Triceps

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