Loading...
Women's Body Toning
General
Intermediate
Machine strength
Plan Details
The Women's Body Toning routine by erica2019 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This routine is a 3-day per week split for females looking to tone up their muscles and gain strength without bulking up or putting on muscle mass. With each day that you are performing you are targeting all of the muscle groups, with 2 exercises per group, you are getting a full body workout with rest days splitting up the workout days. Toning focuses upon performing exercises with lower weight and higher reps. During this routine many of the exercises being performed will be done between 10 - 12 reps (except for abdominals as those will be done around 20 reps per set). **** Note : You can also mix any cardio into this routine on rest days or right after your workout if you aren't tired or are up for cardio.
Routine detail
Mon
Full Body Day 1
Est. 94 min
13 exercises
Machine Leg Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Plank
3 Sets
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Tue
Rest
Est. 0 min
0 exercises
This day is empty
Wed
Full Body Day 2
Est. 96 min
13 exercises
Machine Seated Leg Curl
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 12 Reps
Bench Dip
3 Sets x 10 Reps
Air Bike
3 Sets x 20 Reps
Pull-Up
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Curl
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Thu
Rest
Est. 0 min
0 exercises
This day is empty
Fri
Full Body Day 3
Est. 94 min
13 exercises
Dumbbell Lunge
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 20 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Cable Seated Row
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Rest
Est. 0 min
0 exercises
This day is empty
