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180 Fit Gym- Women's Body Toning
General
Intermediate
Dumbbell
Plan Details
The 180 Fit Gym- Women's Body Toning routine by kmasri is a 3 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. 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. Good Luck Coach_Kay
Routine detail
Day 1
Chest and Triceps
Est. 146 min
11 exercises
Dumbbell Fly
3 Sets x 122 Reps
Dumbbell Bench Press
3 Sets x 112 Reps
Plank
4 Sets
Smith Machine Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Inner Chest Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Tricep Kickback
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Day 2
Back & Biceps
Est. 62 min
8 exercises
Smith Machine Deadlift
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
Day 3
Shoulders and Legs
Est. 70 min
11 exercises
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
