Total – Body Workout Routine For Definition

Get shredded in no time with this Total – Body Workout Routine For Definition!

Total – Body Workout For Definition

Day One (Monday)

BODYPART    EXERCISE SETS  REPS
Chest Flat bench dumbbell presses 3 12
Incline dumbbell presses 3 12
Incline dumbbell flyes 3 12
Cable crossovers 3 12
Biceps Alternate dumbbell curls 3 12
One-arm dumbbell preacher curls 3 12
Dumbbell concentration curls 3 12
Triceps Pressdowns 3 12
One-arm dumbbell extensions 3 12
Dumbbell kickbacks 3 12
Forearms Reverse cable curls 3 15
Dumbbell wrist curls 3 15
Abs Reverse crunches 3 20
Twisting crunch 3 20
Crunches 3 20

Day Two (Tuesday) Rest

Day Three (Wednesday)

BODYPART  EXERCISE SETS  REPS
Back Front pulldowns 3 12
Seated cable rows 3 12
One-arm dumbbell rows 3 12
Straight-arm pulldowns 3 12
Traps Dumbbell shrugs 3 12
Shoulders Seated dumbbell presses       3 12
Dumbbell lateral raises 3 12
Bent-over dumbbell lateral raises 3 12
Abs Reverse crunches 3 20
Twisting crunch 3 20
Crunches 3 20

Day Four (Thursday) Rest

Day Five (Friday)

BODYPART    EXERCISE SETS  REPS
Quads Leg extensions 3 12
Squats 3 12
Leg presses 3 12
Barbell lunges 3 12
Hamstrings Lying leg curls 4 12
Dumbbell stiff-legged deadlifts     4 12
Calves Standing calf raises 4 20
Seated calf raises 4 20
Abs Reverse crunches 3 20
Twisting crunch 3 20
Crunches 3 20

Days Six (Saturday) And Seven (Sunday) Rest

Training Notes

  • Before the workout, begin with a 10 minute warm-up.
  • Execute each repetition of every set with perfect form. (No cheating)
  • Rest no more than 30 seconds between each set.
  • Stretch between sets.
  • Perform 30 minutes of aerobic exercise 3-4 times a week.
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