Building Mass or Toning

Hypertrophy or Toning either way hitting the gym equipment will advance your fitness goals beyond just getting back in shape. The key is varying your workout routine, but this site does that for you. First test yourself by lifting as much as possible safely in each muscle group. Record your scores then enter them in the bottom chart and the main chart will display your training workout weight. Good luck and get in shape.
Warning Before beginning or changing your exercise regimen, be certain to consult with your primary care physician.

                     Mass Rest Timer 0s 90s                                                              Tone Rest Timer 0s 45s

Shoulders		 3 Sets of 6-8 Reps
BUILD MASS
3 Sets of 10-15 Reps
TONE

Chest		 3 Sets of 6-8 Reps
BUILD MASS
3 Sets of 10-15 Reps
TONE

Back		 3 Sets of 6-8 Reps
BUILD MASS
3 Sets of 10-15 Reps
TONE

Triceps		 3 Sets of 6-8 Reps
BUILD MASS
3 Sets of 10-15 Reps
TONE

Biceps		 3 Sets of 6-8 Reps
BUILD MASS
3 Sets of 10-15 Reps
TONE

Quads		 3 Sets of 6-8 Reps
BUILD MASS
3 Sets of 10-15 Reps
TONE

Glutes		 3 Sets of 6-8 Reps
BUILD MASS
 3 Sets of 10-15 Reps
TONE
Calfs		 3 Sets of 6-8 Reps
BUILD MASS
3 Sets of 10-15 Reps
TONE
Enter weight and reps from testing day
shoulders weight
reps 		Back weight
reps 		Biceps weight
reps 		Glutes weight
reps
Chest weight
reps 		Triceps weight
reps 		Quads weight
reps 		Calfs weight
reps

  1. Warm up thoroughly
  2. Be Safe, have a partner if possible
  3. Rest 24 hrs before and after Testing