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Women's Body Toning
General
Intermediate
Machine strength
Plan Details
The Women's Body Toning routine by TakiCH 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 Extension
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Plank
3 Sets
Tue
Rest
Est. 0 min
0 exercises
This day is empty
Wed
Full Body Day 2
Est. 96 min
13 exercises
Barbell Lunge
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Pull-Up
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 20 Reps
Air Bike
3 Sets x 20 Reps
Thu
Rest
Est. 0 min
0 exercises
This day is empty
Fri
Full Body Day 3
Est. 94 min
13 exercises
Barbell Squat
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Alternating Heel Touch
3 Sets x 20 Reps
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Rest
Est. 0 min
0 exercises
This day is empty
