One of the most important and often overlooked things to do when trying to increase muscle strength and tone is REST.  You must give your body adequate time to rest between your workouts to maximize future progress.

Posing is a critical aspect of fine tuning one's physique.  Make sure you practice posing with your workouts.

Below are a few basic routines:

Basic Arms Routine

Abs and Calf Routine

Basic Back Routine

This is a very basic Abdominal & Calf routine:

ABS:

• Superset 2 different exercises (with or without weight) – 4 X 15 reps
  
  1. Weighted kneeling/floor cable crunches
  2. Swiss Ball crunches
  3. Hanging leg or knee raises
  4. Decline bench crunches
  5. Machine crunches
  6. Lying leg raises

CALVES:

• Superset 2 different exercises (with or without weight) – 4 X 15-20 reps

1. Seated calf raise
2. Standing calf raise
3. Toe presses on the leg press machine
4. Any calf-specific machine
5. Steps (walk up & down a set of stairs on your toes)

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