Training for tone, definition and firmness.
Jun3Written by:
03 June 2009 
Many people have the a false concept that weight training is purely to build body muscle. Many think that mass is what wins competitions. But the truth of the matter is that mass is not everything. Having a healthy and fit body is all about a combination of factors. If you are thinking of entering competitions, or even just doing weight training to keep healthy and fit, remember this: alongside mass is tone and definition.
Tone, firmness and definition complement and define any mass that you are trying to gain. It also helps for those who are not into mass building but want to see a positive affect of their training exercise.
Training for tone, definition and firmness has the added benefit of improving your cardio vascular system as well as burn any excess body fat. Below you will find a good program that will help you to achieve this.
Do All muscle building exercises with a light weight – 3 sets of 15 repetitions each exercise.
Day 1
Chest – 15, 15, 15 
- Machine bench press
- Incline chest flies
- Cable cross over
- Ball push ups
- Machine flies
Triceps – 15, 15,15
- Triceps push downs
- Triceps rope push downs
- One arm overhead extensions
- Bench dips
- Backward raises
Day 2
Back – 15, 15, 15
- Lat pull down
- Seated rows
- One arm rows
- Barbell rows
- Hyper extensions
Biceps – 15, 15, 15
- 21’s with barbell
- Concentration curls
- Seated hammer curls
- Bicep curls over bench
Day 3
Legs – 3 sets of 15 reps
- Leg press
- Leg extensions
- Leg curls
- Squats – machine
- Squats – ball
- Walking lunges
- Adductor
- Abductor
- Step ups
- Dead lifts on step
Day 4
Shoulders – 15, 15, 15
- Lateral side raises – light weight
- Front raises both arms
- Shoulder press – machine
- Shoulder press - weights
- Bent over flies
Calves – 15, 15, 15
- Standing calf raises
- Seated calf raises
- Step calf flexes
Abs – failure
Superset – 4 sets of failure
- Crunches
- Reverse crunch
- Leg raises
- Oblique crunch
- Ball crunch
Plank – 3 sets of 1 minute each.
Day 5
45 minutes cardio
30min Cardio everyday – high intensity (easy level) – speed up heart rate.
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blog comments powered by 2 comment(s) so far...
Re: Training for tone, definition and firmness.
I did my 2nd year misfitness.co.za at Cape Town Grant West. I want to know what really is the term "stage performance". I'm well build 10 % fat and was definition and tone well as well as firm, but one of the judges tell me afterwards that I was too "shy" and that cost me a lots of points which I could get when I have a more "stage performance". I was smiling all the time, what must I do next??
By Marene Louw on
18 August 2009
|
Re: Training for tone, definition and firmness.
I did my 2nd year misfitness.co.za at Cape Town Grant West. I want to know what really is the term "stage performance". I'm well build 10 % fat and was definition and tone well as well as firm, but one of the judges tell me afterwards that I was too "shy" and that cost me a lots of points which I could get when I have a more "stage performance". I was smiling all the time, what must I do next??
By Marene Louw on
19 January 2010
|