Toned Body Female

Plan Details

The Toned Body Female routine by JefitTeam is a 7 day workout plan. It is a intermediate level plan to achieve general fitness goals.

Plan Description

<b><u>Why This Routine Works</b></u> This routine has been designed to help you build lean muscle... Read More

<b><u>Why This Routine Works</b></u> This routine has been designed to help you build lean muscle, burn fat and get those curves that you have been looking for. You can't have curves without muscle. With this routine you will do moderate to heavy weight with which you are able to perform 8 to 10 repetitions with each set. Heavier lifting will raise your metabolic rate thus burning fat and building muscle. Another important aspect of this workout routine is a clean and healthy diet. Nutrition is about 70% of your results so it is necessary to take watch in what you are eating and how you are eating while performing this workout program. This workout routine will be performed for around 3 months to achieve optimal results as it takes between 3 to 6 months with solid training and dieting to get desired results. As you continue to progress through each week, try to increase the amount of weight that you are doing for each exercise for optimal fat and calorie burning. <b><u>Workout Day Split</b></u> • Day 1 - Chest and Shoulders • Day 2 - Back • Day 3 - Legs • Day 4 - Biceps and Triceps • Day 5 - Abs and Cardio • Days 6 and 7 - REST <b><u>Toning Those Curves for Females Training Stats</b></u> • Day 1 - Chest and Shoulders Total Workout Time : 16 minutes • Day 1 - Chest and Shoulders Total Rest Time : 21 minutes • Day 2 - Back Total Workout Time : 14 minutes • Day 2 - Back Total Rest Time : 18 minutes • Day 3 - Legs Total Workout Time : 14 minutes • Day 3 - Legs Total Rest Time : 18 minutes • Day 4 - Biceps and Triceps Total Workout Time : 18 minutes • Day 4 - Biceps and Triceps Total Rest Time : 24 minutes • Day 5 - Abs and Cardio Total Workout Time : 1 hour and 5 minutes • Day 5 - Abs and Cardio Total Rest Time : 20 minutes <b><u>Equipment Used</b></u> • Barbell, Dumbbells, Bench, Strength Machines, Cable Machines, Weight Plates, Parallel Bars, Cardio Machines <b><u>Nutrition</b></u> • Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter • Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal, Whole Wheat Toast, Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber. As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet. Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building. <b><u>Notes</b></u> You can add in some warm-up sets into each workout to loosen up your muscles. We recommend performing around 1 - 3 warm-up set Drink plenty of water while performing this routine as drinking water helps keep up your metabolism and hydrate your body/muscles.