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Drop Body Fat – Gym Workouts That Improves Overall Muscle Tone

I thought I’d write a quick article about a workout I’ve been doing lately. I have had amazing results training circuit style with a few modifications to suit my goals.

In three and a half weeks I gained six kilos, a noticeable difference in my figure. Those six pounds come from increased muscle tone and not body fat. I have to tell you that these exercises are aerobically demanding and challenging for me.

These are the guidelines I follow:

I rest 30 seconds between exercises and 120 seconds between rounds.

I keep the reps between 8 and 12, I don’t go below 6 on the last round. I’ve kept the weight the same throughout the rounds so I don’t lose technique and that also helps me keep the reps in the bracket I want. Before starting the main training session, I always do a warm-up round with lighter weights.

I do 3 trainings a week and after 3 weeks I change the trainings.

These are the workouts I did for the first 3 weeks:
Monday:
Rack Chest Press
Loaded moves
Weighted drops
One Arm Cable Row (in lunge position)
Dumbbell squats

Wednesday:
Deadlift
Inclined barbell chest press
Wide chin up
Split squats with dumbbells
EZ Bent Over Row

Friday: (2 smaller circuits)
Squats
A series of single arm dumbbells
One arm standing dumbbell press

He lifts the calf
EZ Reverse Curl
Pull-ups (one arm) – I keep the movement to the side of my body and do it this way instead of in front. For this second circuit, I don’t rest for 120 seconds before repeating – I go straight for it.

Weeks 4 to 6 went like this:
Monday: (5 rounds) – I increase the weight on this workout as I go.
Deadlift
Weighted drops
Deadlifts – I keep the reps around 5 for this exercise only

Wednesday: (2 smaller circuits – 3 rounds each) – I keep the weight the same and repeat 8-12. When I get 3 rounds of 12 – I can increase the weight.
Squats
Flat barbell chest press
Wide download

L arm lift
Arnold Press
Upright row

Friday: (2 smaller circuits – 3 laps on each)
Romanian deadlift – to shrugging and raising the calves at the top of the movement
Lunges
Curling legs

Chest tilt Fly
Swiss Ball Preacher Curl
Dumbbell triceps extension

Weeks 7 through 9 are the same as weeks 1 through 3. I just did week 7. These workouts don’t get any easier. I’m happy with the intensity and the results I’m getting, so I’ll run with them a bit longer before changing anything.

Week 1-3 workouts (Monday and Wednesday) are the hardest, so I think I’ll stick with 5 circuits for the near future and maybe just do isolations on Fridays.

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