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Anonymous
Anyone that uses the word tone without complete irony can be assumed to know nothing about weight training and fitness in general.
EVERYTHING YOU KNOW IS WRONG.
Do these two workouts three days a week on nonconsecutive days, alternating between workout A and B each day.
A: Squats: 3x5 Bench Press: 3x5 Deadlift: 3x5 Chin ups: 3xFailure
B: Squats: 3x5 Overhead Press: 3x5 Glute Ham Raises: 3x10 Pull Ups: 3xFailure
Start with a comfortable weight on each exercise, and increase it by 5lbs each time you successfully do all reps of the exercise. If you fail to complete all reps for 3 consecutive workouts, then decrease the load to 80% of your last successful workout, and continue to increase from there.
Clean up your diet by cutting out any sugar syrup beverages and eating lean protein and whole grains instead of whatever shit you normally eat. Drink a lot of milk, and make sure your squats break parallel.
If you do this you will get very strong and your body will reflect this. Or you can be a pussy.
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