A workout plan for every major muscle.?

Question

I would like to achieve some tonage in all areas of my body and not just any specific area because I don't want to become too muscular in any area.

What kind of 3-day or weekly or whatever workout plan would you recommend for this? Also, I don't want to buy any expensive equipment. Exercises that are aerobic and slightly increase muscle mass are best.

Muscles I would like to work out:
Triceps, biceps, delts, lats, thighs (whatever that is...quads I think?) abs, pecs, etc. You get the idea I hope.

Answer 1

i really hate it when people say swimming because it's an aerobic workout designed to increase muscular endurance, not to build muslce mass. the only way to actually gain mass is to lift weights and eat more. how big you get depends on how much you eat. bodybuilders are huge because they can take in about 7000+ calories a day. you don't have to worry about getting "bulky" unless you're eating somewhere in the same neighborhood.

anyways, i commend you on wanting a full body workout because that's the most efficient way to lose fat everywhere. there's no spot reducing for any body parts. i'd suggest a routine like this:

without weights:
1. push-up (chest, triceps, shoulders)
2. squat (legs) - go down all the way, because it's actually safer to do that rather than stopping at 90 degrees. reason being is that it uses more hamstrings and glutes to take the pressure off your knees.
3. pull-up (back, biceps) - you might need to go find a playground or park for this.

with dumbbells:
1. dumbbell bench press (same as push-up)
2. squats or lunges (any kind of leg pressing motion will do)
3. bent over rows (similar to pull-up)
4. romanian deadlift (focuses on hamstrings and lower back, two often neglected but practical muscle groups)

i'd lift one day, rest next day. if you want to do cardio, you can do it on some of your rest days.

Answer 2

I know you said not expensive equipment, but I would recommend the bow flex or crossbow both of which go for about $800 for the basic model and work very well, and don't take up a lot of room. Myself I like free weights for most things, but have a crossbow too.
The exercise program you use really depends on what you want or can put into it. If you are short on time or days, you want to pick a routine that covers numerous muscle interactions at once. Otherwise it would be best to isolate each muscle for a more concentrated workout.
How often and how long of the work out also is determined by how well you recover and if you are taking any supplemental help with recovery. Remember you can build mass fast and then maintain or you can just build slow all together, which is what you’re going to do with aerobic exercising. You may not even gain at all. Aerobics is more for leaning up than muscle building, but can be done by using free weights while performing regular sets.
If aerobic type workouts were what you really want, I would recommend tybo or street boxing type, which works out the whole body with each set. Go as long as you can and try to increase length and intensity every other day. Even if you’re still aching, it should go away after your used to it. Some say, burn is good to feel. I disagree. Burn means that your muscles have been depleted and starving for nutrients and being damaged. You should be tired without pain, but in the beginning, you just can't help it. But I find that even with the pain, it soon fades when you go right back into it anyways. And it doesn’t seem to get any worse just slowly better till it's gone. When I hit the weights after slacking off, I’ll keep at them for the first few days throughout, cause it takes the ache away.

Answer 3

The best thing to do is cross-train. Weight train a couple days a week, walk or run several times a week, swim, ride a bike. Doing different activities will challenge different muscle groups and allow for the best overall muscle tone.

Answer 4

Swimming.