Women's Body Toning
Shared By : JefitTeam VIP
Frequency : 3 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 2248 / 94262

Average Rating

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298 votes

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Description

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.

Monday Full Body Day 1
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Leg Extensions Leg Extensions 60 sec 12 3 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 12 3 Progress Chart

Back

Close-Grip Front Lat Pulldown Close-Grip Front Lat Pulldown 60 sec 12 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 12 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 12 3 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 12 3 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 60 sec 12 3 Progress Chart

Biceps

Bicep Curl Machine Bicep Curl Machine 60 sec 12 3 Progress Chart

Triceps

Alternate Bent Over Dumbbell Kickback Alternate Bent Over Dumbbell Kickback 60 sec 12 3 Progress Chart

Triceps

Barbell Triceps Extension Barbell Triceps Extension 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 12 3 Progress Chart

Abs

Crunches Crunches 60 sec 12 3 Progress Chart

Abs

Plank Plank 60 sec - 3 Progress Chart
Tuesday Rest
Wednesday Full Body Day 2
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Lunge Barbell Lunge 60 sec 10 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 12 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 12 3 Progress Chart

Back

Pull Ups Pull Ups 60 sec 10 3 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 60 sec 12 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 12 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 10 3 Progress Chart

Biceps

Preacher Curl Preacher Curl 60 sec 10 3 Progress Chart

Triceps

Bench Dip Bench Dip 60 sec 10 3 Progress Chart

Triceps

EZ Bar Triceps Extension EZ Bar Triceps Extension 60 sec 10 3 Progress Chart

Shoulders

Machine Shoulder Press Machine Shoulder Press 60 sec 10 3 Progress Chart

Abs

Oblique Crunches Oblique Crunches 60 sec 20 3 Progress Chart

Abs

Air Bike Air Bike 60 sec 20 3 Progress Chart
Thursday Rest
Friday Full Body Day 3
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 10 3 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 60 sec 10 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 10 3 Progress Chart

Back

One Arm Dumbell Row One Arm Dumbell Row 60 sec 10 3 Progress Chart

Chest

Push Up Push Up 60 sec 10 3 Progress Chart

Triceps

Chest Dip Chest Dip 60 sec 10 3 Progress Chart

Biceps

Bicep Curl Machine Bicep Curl Machine 60 sec 10 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 10 3 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 60 sec 10 3 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 60 sec 10 3 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 60 sec 10 3 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 60 sec 20 3 Progress Chart

Abs

Alternate Heel Touchers Alternate Heel Touchers 60 sec 20 3 Progress Chart
Saturday Rest
Sunday Rest