Lady Toning
Cutting
Intermediate
Machine strength
Plan Details
The Lady Toning routine by viikelley is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Tone and increase strength without the excess bulk.
Routine detail
Mon
Chest
Est. 117 min
13 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Machine Bench Press
4 Sets x 8 Reps
Step Machine
1 Set
Barbell Pullover and Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Cable Mid Chest Crossover
4 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 8 Reps
Tue
Back
Est. 163 min
17 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Good Morning
4 Sets x 8 Reps
Cable Rope Lat Pulldown
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Machine Assisted Pull-Up
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Rowing
1 Set
Cable Shoulder Extension
4 Sets x 8 Reps
Barbell Pullover
4 Sets x 8 Reps
Cable One-Arm Rotational Row
4 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Standing Row
4 Sets x 8 Reps
Barbell Cambered Row (Prone)
4 Sets x 8 Reps
Machine Back Extension
4 Sets x 8 Reps
Wed
Core and Cardio
Est. 157 min
21 exercises
Treadmill Running
1 Set
Parallel Bar Hip Raise
4 Sets x 8 Reps
Parallel Bar Leg Raise
4 Sets x 8 Reps
Parallel Bar Hip Flexion
4 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Seated Bench Leg Pull-In
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Decline Bench Leg Raise
3 Sets x 8 Reps
Figure Four Leg Lifts
3 Sets x 8 Reps
Plank Toe Touches
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Crunch Kneeling Rotation
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Hanging Knee Raise Rotation
3 Sets x 8 Reps
Thu
Arms
Est. 148 min
18 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Bench Dip
4 Sets x 8 Reps
Dumbbell Alternating Incline Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Incline Alternating Hammer Curl
4 Sets x 8 Reps
Cable High Pulley Tricep Extension
4 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Cable Tricep Kickback (Reverse Grip)
4 Sets x 8 Reps
Cable Reverse Curl
4 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Elliptical Training
1 Set
Treadmill Running
1 Set
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Fri
Legs
Est. 164 min
20 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Barbell Zercher Squat
4 Sets x 8 Reps
Single-Leg Glute Bridge
4 Sets x 8 Reps
Barbell Front Squat
4 Sets x 8 Reps
Barbell Calf Raise
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 8 Reps
Machine Leg Press (Wide Stance)
4 Sets x 8 Reps
Glute Kickback
4 Sets x 8 Reps
Machine Single-Leg Calf Press
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Cable Standing Leg Curl
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Running
1 Set
