Bill's Strength And Toning Workout

I designed my workout to basically fit around a schedule that gets me quickly through working out, while at same time hits the areas I want to maintain for strength and tone. I'm middle aged and basically want to keep tone and strength maintained. For me at least it works pretty well. It goes accross many days of the week but only 45 minutes to 1 hour per day. For the lifting part, it is based around super setting to maximize time and intensity. The focus of the weights is arms. shoulders and chest.

My work out is early in the morning before the day starts and is all peformed in a home gym. This works best for me. The excercises are all super sets idicated by the "/" next to them:

All days start with a full set of body stretches

All weight excercises are in 3 sets with reps of 8 to 10. (as I build and get stronger  the reps get higher which at that point I add more weight to bring them back down).

Tuesday:

Bent Barl Curl / Tricep Pushdowns

Standing Dumbell Curls / Lying Tricep Extensions

Dips / Wide grip pull ups

Wednesday:

Situps

Leg raisers

Treadmill

Thursday:

Bench Press / Military Shoulder Bent Over Rows / Shoulder Shrugs

Bent Barl Curl / Tricep Pushdowns

Standing Dumbell Curls / Lying Tricep Extensions

Friday:

Situps

Leg raisers

Treadmill

Saturday:

Bench Press / Military Shoulder Bent Over Rows / Shoulder Shrugs

Concentrated Curls / Dips

Side Laterals / Forearm Curls

Flat Bench Dumbell Flys

Sunday:

Situps

Leg raisers

Treadmill

Monday:

Too rough to get up so I'm off!

Basically the work out is a balanced body workout. For someone in thier middle ages, this is a great workout that keep then strong, flexible and toned. Arbitrarily I throw in or substitute excercises with others. 

For illustrations and descriptions of the weight training exercises, please go to the following page:

Weight lifting exercises