1 December 2020

12 Week Fitness Plan to Tone Your Whole Body

When it comes to toning the entire body, you are going to find that there are tons of plans out there. From those that say they will give you the perfect toned body in a week, to those that are longer such as 12 weeks. A 12 week workout plan is going to be a great option for those who are ready to change their lives for the better.

For whom a 12 week workout plan is suitable

So, who is this type of plan suitable for? It is really suitable for anyone. It is going to offer exercises that are going to help you to tone your body and when paired with the right type of food, you will see results. This plan is not going to rush the results, it will achieve the results safely versus other unsafe workout plans that are out there.

What does a full body workout look like

A full body workout is going to be one that is going to work out the entire body. While there are tons of workouts out there that are meant to work out certain areas of your body, such as the abs or the arms, the entire body workout is meant to tone everything from your legs to your chest muscles.

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3 day workout split sample

For those who are looking to start a 12 week workout plan to tone your whole body, then you are going to want to consider starting with a 3 day workout split. This means that you workout three days per week to avoid overdoing it and causing pain. Here is what your workout could look like:

  1. Monday work on the chest and triceps. Consider exercises like:
  2. Barbell bench press
  3. Incline dumbbell press
  4. Chest dips
  5. Dumbbell skull crushers
  6. Overhead triceps extension
  7. Wednesday work on the back and biceps. Exercises may include:
  8. Deadlifts
  9. Pull-ups
  10. Pendlay Row
  11. Barbell Curl
  12. Dumbbell Hammer Curl
  13. Friday work on the shoulders and legs. Exercises may include:
  14. Barbell military press
  15. Dumbbell side laterals
  16. Barbell Squats
  17. Leg press

You want to aim for quality movements in these exercises rather than super high reps of this exercise. So for beginners, consider doing six of these for one rep and aiming for 3 reps of each exercise. Of course, you can find exercises that you can easily do at home with your body weight that is going to simulate the above exercises as well.

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