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28-Day Female Muscle Toning
ELITE
Cutting
Advanced
Machine strength
Plan Details
The 28-Day Female Muscle Toning routine by JefitTeam is a 28 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
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
Routine detail
Day 1
Session 1: Legs & Core
Est. 36 min
7 exercises
Reverse Hyper (Flat Bench)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10,10,8 Reps
Machine Seated Leg Curl
3 Sets x 10,10,8 Reps
Hack Calf Raise
3 Sets x 12,10,8 Reps
Bird Dog
2 Sets x 10 Reps
Side Plank
2 Sets x 10 Reps
Plank
2 Sets
Day 2
Session 2: Back & Biceps
Est. 46 min
6 exercises
Day 3
Session 3: Chest, Shoulders, Triceps
Est. 60 min
7 exercises
Day 4
Session 4: Cardio Session
Est. 41 min
3 exercises
Day 5
Session 5: Legs & Core
Est. 39 min
7 exercises
Day 6
Session 6: Back & Biceps
Est. 44 min
6 exercises
Day 7
Session 7: Chest, Shoulders, Triceps
Est. 57 min
7 exercises
Day 8
Session 8: Legs & Core
Est. 37 min
7 exercises
Day 9
Session 9: Back & Biceps
Est. 46 min
6 exercises
Day 10
Session 10: Chest, Shoulders, Triceps
Est. 50 min
7 exercises
Day 11
Session 11: Cardio Session
Est. 45 min
3 exercises
Day 12
Session 12: Legs & Core
Est. 39 min
7 exercises
Day 13
Session 13: Back & Biceps
Est. 49 min
6 exercises
Day 14
Rest Day
Est. 0 min
0 exercises
Day 15
Session 15: Chest, Shoulders, Triceps
Est. 63 min
7 exercises
Day 16
Session 16: Legs & Core
Est. 48 min
8 exercises
Day 17
Session 17: Back & Biceps
Est. 48 min
6 exercises
Day 18
Session 18: Chest, Shoulders, Triceps
Est. 63 min
7 exercises
Day 19
Session 19: Cardio session
Est. 34 min
3 exercises
Day 20
Session 20: Legs & Core
Est. 49 min
8 exercises
Day 21
Rest day
Est. 0 min
0 exercises
Day 22
Session 2: Back & Biceps
Est. 57 min
6 exercises
Day 23
Session 23: Chest, Shoulders, Triceps
Est. 67 min
7 exercises
Day 24
Session 24: Legs & Core
Est. 44 min
8 exercises
Day 25
Session 25: Back & Biceps
Est. 46 min
6 exercises
Day 26
Session 26: Chest, Shoulders, Triceps
Est. 54 min
7 exercises
Day 27
Session 27: Cardio Session
Est. 35 min
2 exercises
Day 28
Rest Day
Est. 0 min
0 exercises
