28-Day Female Muscle Toning
JefitTeam avatar JefitTeam
Feb 21st 2024
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28-Day Female Muscle Toning

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28 DAYS - Cutting - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 28-day, advanced level, strength training plan geared towards women, that focuses on weight loss and toning the entire body. Therefore, you will notice sets that have a higher repetition range. Special attention will be given for chest, core and legs. The machine-based and free weight combo, will use both bodyweight exercises and machines. You will have a cardio day every fourth day. If you need a complete day of rest, use this day.

Example of Week 1

Day 1-8-16-24-Legs and Core
Day 2-9-17-25-Back and Biceps
Day 3-10-18-26-Chest, Shoulders, Triceps
Day 4-11-19-27-Cardio Session
Day 5-12-20-Legs and Core
Day 6-13-22-Back and Biceps
Day 7-15-23-Chest, Shoulders, Triceps
Day 14-21-28-Rest Day


Repeat for three more weeks following the first week.


Stay Strong Together,


MICHAEL WOOD, CSCS
Jefit

Session 2: Back & Biceps  6 exercises, 46 mins
Dumbbell Deadlift exercise demonstration
Dumbbell Deadlift

3x8 reps

rest: 60s audio icon
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Session 3: Chest, Shoulders, Triceps  7 exercises, 59 mins
Push-Up exercise demonstration
Push-Up

1x10 reps

rest: 30s audio icon
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Session 4: Cardio Session  3 exercises, 40 mins
Walking exercise demonstration
Walking

1x0 reps • 900s

rest: 20s audio icon
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Session 5: Legs & Core  7 exercises, 38 mins
Reverse Hyper (Flat Bench) exercise demonstration
Reverse Hyper (Flat Bench)

3x9 reps

rest: 40s audio icon
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Session 6: Back & Biceps  6 exercises, 43 mins
Dumbbell Deadlift exercise demonstration
Dumbbell Deadlift

3x8 reps

rest: 60s audio icon
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Session 7: Chest, Shoulders, Triceps  7 exercises, 57 mins
Push-Up exercise demonstration
Push-Up

1x12 reps

rest: 60s audio icon
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Session 8: Legs & Core  7 exercises, 37 mins
Reverse Hyper (Flat Bench) exercise demonstration
Reverse Hyper (Flat Bench)

3x10 reps

rest: 40s audio icon
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Session 9: Back & Biceps  6 exercises, 46 mins
Dumbbell Deadlift exercise demonstration
Dumbbell Deadlift

3x6 reps

rest: 75s audio icon
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Session 10: Chest, Shoulders, Triceps  7 exercises, 49 mins
Push-Up exercise demonstration
Push-Up

1x12 reps

rest: 30s audio icon
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Session 11: Cardio Session  3 exercises, 44 mins
Indoor Cycling exercise demonstration
Indoor Cycling

1x0 reps • 420s

rest: 60s audio icon
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Session 12: Legs & Core  7 exercises, 39 mins
Reverse Hyper (Flat Bench) exercise demonstration
Reverse Hyper (Flat Bench)

3x12 reps

rest: 45s audio icon
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Session 13: Back & Biceps  6 exercises, 48 mins
Barbell Deadlift exercise demonstration
Barbell Deadlift

3x6 reps

rest: 120s audio icon
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Rest Day  0 exercises, 0 min
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Session 15: Chest, Shoulders, Triceps  7 exercises, 1 hr 3 mins
Push-Up exercise demonstration
Push-Up

1x13 reps

rest: 30s audio icon
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Session 16: Legs & Core  8 exercises, 48 mins
Reverse Hyper (Flat Bench) exercise demonstration
Reverse Hyper (Flat Bench)

3x14 reps

rest: 40s audio icon
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Session 17: Back & Biceps  6 exercises, 47 mins
Barbell Deadlift exercise demonstration
Barbell Deadlift

3x8 reps

rest: 60s audio icon
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Session 18: Chest, Shoulders, Triceps  7 exercises, 1 hr 2 mins
Push-Up exercise demonstration
Push-Up

1x15 reps

rest: 60s audio icon
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Session 19: Cardio session  3 exercises, 33 mins
Jump Rope exercise demonstration
Jump Rope

1x0 reps • 120s

rest: 60s audio icon
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Session 20: Legs & Core  8 exercises, 49 mins
Reverse Hyper (Flat Bench) exercise demonstration
Reverse Hyper (Flat Bench)

3x12 reps

rest: 45s audio icon
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Rest day  0 exercises, 0 min
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Session 2: Back & Biceps  6 exercises, 56 mins
Barbell Deadlift exercise demonstration
Barbell Deadlift

3x8 reps

rest: 120s audio icon
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Session 23: Chest, Shoulders, Triceps  7 exercises, 1 hr 7 mins
Push-Up exercise demonstration
Push-Up

1x8 reps

rest: 30s audio icon
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Session 24: Legs & Core  8 exercises, 43 mins
Reverse Hyper (Flat Bench) exercise demonstration
Reverse Hyper (Flat Bench)

3x10 reps

rest: 40s audio icon
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Session 25: Back & Biceps  6 exercises, 46 mins
Barbell Deadlift exercise demonstration
Barbell Deadlift

3x6 reps

rest: 150s audio icon
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Session 26: Chest, Shoulders, Triceps  7 exercises, 54 mins
Push-Up exercise demonstration
Push-Up

2x10 reps

rest: 30s audio icon
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Session 27: Cardio Session  2 exercises, 35 mins
Elliptical Training exercise demonstration
Elliptical Training

1x0 reps • 900s

rest: 60s audio icon
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Rest Day  0 exercises, 0 min
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