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Feb 17th 2018

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Lady Toning

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3 DAYS - Cutting - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Tone and increase strength without the excess bulk.

Chest 13 exercises, 1 hr 56 mins

Back 17 exercises, 2 hrs 42 mins

Core and Cardio 21 exercises, 2 hrs 36 mins

Treadmill Running	0x0 reps	rest: 30s
Parallel Bar Hip Raise	4x8 reps	rest: 60s
Parallel Bar Leg Raise	4x8 reps	rest: 60s
Parallel Bar Hip Flexion	4x8 reps	rest: 60s
Oblique Crunch	3x8 reps	rest: 60s
Single-Leg Glute Bridge	3x8 reps	rest: 60s
Scissor Kick	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s
Weight Plate Russian Twist	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Leg Raise	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Seated Bench Leg Pull-In	3x8 reps	rest: 60s
Decline Crunch	3x8 reps	rest: 60s
Decline Bench Leg Raise	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Cable Crunch Kneeling Rotation	3x8 reps	rest: 60s
Hanging Knee Raise	3x8 reps	rest: 60s
Hanging Knee Raise Rotation	3x8 reps	rest: 60s

Arms 18 exercises, 2 hrs 28 mins

Dumbbell Alternating Bicep Curl	4x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	4x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x8 reps	rest: 60s
Bench Dip	4x8 reps	rest: 60s
Dumbbell Alternating Incline Curl	4x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 60s
Dumbbell Incline Alternating Hammer Curl	4x8 reps	rest: 60s
Cable High Pulley Tricep Extension	4x8 reps	rest: 60s
Barbell Tricep Extension	3x8 reps	rest: 60s
EZ Bar Close Grip Curl	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x8 reps	rest: 60s
Cable Bicep Curl	4x8 reps	rest: 60s
Cable Tricep Kickback (Reverse Grip)	4x8 reps	rest: 60s
Cable Reverse Curl	4x8 reps	rest: 60s
Weighted Tricep Dip	3x8 reps	rest: 60s
Elliptical Training	1x1 reps	rest: 10s
Treadmill Running	1x1 reps	rest: 10s
Dumbbell One-Arm Tricep Extension	3x8 reps	rest: 60s

Legs 20 exercises, 2 hrs 43 mins

Barbell Deep Squat	4x8 reps	rest: 60s
Barbell Hip Thrust	4x8 reps	rest: 60s
Barbell Zercher Squat	4x8 reps	rest: 60s
Single-Leg Glute Bridge	4x8 reps	rest: 60s
Barbell Front Squat	4x8 reps	rest: 60s
Barbell Calf Raise	4x8 reps	rest: 60s
Machine Leg Press	4x8 reps	rest: 60s
Calf Press On Leg Press	4x8 reps	rest: 60s
Machine Leg Press (Narrow Stance)	4x8 reps	rest: 60s
Machine Leg Press (Wide Stance)	4x8 reps	rest: 60s
Glute Kickback	4x8 reps	rest: 60s
Machine Single-Leg Calf Press	4x8 reps	rest: 60s
Machine Hip Abduction	4x8 reps	rest: 60s
Machine Hip Adduction	4x8 reps	rest: 60s
Machine Leg Extension	4x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Cable Standing Leg Curl	3x8 reps	rest: 60s
Cable Pull Through	3x8 reps	rest: 60s
Cable Hip Abduction	3x8 reps	rest: 60s
Running	0x0 reps	rest: 15s