abrunner women's body toning 1
General
Intermediate
Machine strength
Plan Details
The abrunner women's body toning 1 routine by andreabellrunner is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
3 days a week each muscle group worked each session with 2 exercises per muscle group
Routine detail
Mon
Full body day 1
Est. 87 min
12 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Tue
cardio
Est. 33 min
6 exercises
Hanging Leg Raise
3 Sets x 12 Reps
Air Bike
2 Sets x 45 Reps
Stability Ball Pull-In
2 Sets x 15 Reps
Pulse ups
2 Sets x 15 Reps
Reverse Crunch
2 Sets x 10 Reps
V-Up
2 Sets x 2 Reps
Wed
Full body day 2
Est. 91 min
13 exercises
Dumbbell Lateral Lunge with Bicep Curl
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Smith Machine Bench Press
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Cable One-Arm High Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Assisted Chin-Up
3 Sets x 10 Reps
Single-Leg Bench Dip
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Thu
cardio & abs
Est. 33 min
6 exercises
Hanging Leg Raise
3 Sets x 12 Reps
Air Bike
2 Sets x 45 Reps
Stability Ball Pull-In
2 Sets x 15 Reps
Pulse ups
2 Sets x 15 Reps
Reverse Crunch
2 Sets x 10 Reps
V-Up
2 Sets x 2 Reps
Fri
Full body 3
Est. 85 min
12 exercises
Machine Leg Press
3 Sets x 10 Reps
Box Jump Multiple Response
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Standing Curl
3 Sets x 10 Reps
Cable Elevated Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Sat
cardio
Est. 0 min
0 exercises
This day is empty
Sun
Rest
Est. 0 min
0 exercises
This day is empty
