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Whole body toning
General
Beginner
Machine strength
Plan Details
The Whole body toning routine by j0ppeman is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Monday
Est. 50 min
7 exercises
Machine Leg Press
3 Sets x 20 Reps
Cable Rope Seated Row
3 Sets x 20 Reps
Smith Machine Shoulder Press
2 Sets x 20 Reps
Cable Standing Curl
2 Sets x 20 Reps
Cable Shoulder Extension
2 Sets x 20 Reps
Plank
3 Sets
Air Bike
3 Sets x 8 Reps
Wed
Wednesday
Est. 83 min
8 exercises
Smith Machine Squat
3 Sets x 20 Reps
Machine Seated Calf Raise
2 Sets x 25 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 20 Reps
Dumbbell Fly
3 Sets x 20 Reps
Barbell Curl
3 Sets x 20 Reps
Decline Crunch
3 Sets x 100 Reps
Barbell Tricep Extension
2 Sets x 20 Reps
Air Bike
3 Sets x 8 Reps
Fri
Friday
Est. 90 min
8 exercises
Dumbbell Lunge
4 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 100 Reps
Barbell Bench Press
3 Sets x 15 Reps
Cable Standing Curl
3 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 100 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
