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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.
Machine Leg Press
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3x12 reps |
rest: 35s
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Machine Leg Extension
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3x12 reps |
rest: 35s
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Cable Front Lat Pulldown (Close Grip)
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3x12 reps |
rest: 35s
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 35s
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Dumbbell Bench Press
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3x12 reps |
rest: 35s
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Dumbbell Fly
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3x12 reps |
rest: 35s
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Dumbbell Alternating Bicep Curl
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3x12 reps |
rest: 35s
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Preacher Curl Machine
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3x12 reps |
rest: 35s
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Dumbbell Alternating Tricep Kickback
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3x12 reps |
rest: 35s
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Barbell Tricep Extension
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3x12 reps |
rest: 35s
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Dumbbell Seated Shoulder Press
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3x12 reps |
rest: 35s
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Decline Crunch
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3x12 reps |
rest: 35s
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Cable One-Arm Side Bend
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3x12 reps |
rest: 35s
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Barbell Glute Bridge
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3x12 reps |
rest: 35s
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Barbell Kneeling Squat
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3x12 reps |
rest: 35s
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Cable Wood Chop
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3x12 reps |
rest: 35s
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Decline Crunch
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3x12 reps |
rest: 35s
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Elliptical Training
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1x0 reps |
rest: 15s
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Stationary Bike
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1x0 reps |
rest: 15s
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Dumbbell Deadlift
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3x12 reps |
rest: 35s
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Machine Leg Curl (Prone)
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3x12 reps |
rest: 35s
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 35s
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Dumbbell One-Arm Row
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3x24 reps |
rest: 35s
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Smith Machine Bench Press
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3x12 reps |
rest: 35s
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Dumbbell Incline Bench Press
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3x12 reps |
rest: 35s
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Dumbbell Alternating Hammer Curl
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3x12 reps |
rest: 35s
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Dumbbell Concentration Curl
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3x24 reps |
rest: 35s
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Bench Dip
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3x12 reps |
rest: 35s
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Machine Tricep Extension
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3x12 reps |
rest: 35s
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Machine Shoulder Press
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3x12 reps |
rest: 35s
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Weighted Decline Rotation
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3x12 reps |
rest: 35s
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Hanging Knee Raise
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3x12 reps |
rest: 35s
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Barbell Hip Thrust
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3x12 reps |
rest: 35s
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Barbell Good Morning
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3x12 reps |
rest: 35s
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Smith Machine Squat
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3x12 reps |
rest: 35s
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Dumbbell Lunge
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3x24 reps |
rest: 35s
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Cable Seated Row
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3x12 reps |
rest: 35s
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Machine Assisted Pull-Up
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3x12 reps |
rest: 35s
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Machine Bench Press
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3x12 reps |
rest: 35s
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Machine Fly
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3x12 reps |
rest: 35s
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Dumbbell Alternating Incline Curl
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3x12 reps |
rest: 35s
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Dumbbell Alternating Preacher Curl
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3x12 reps |
rest: 35s
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Cable Tricep Pushdown (Rope)
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3x12 reps |
rest: 35s
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Dumbbell Tricep Extension
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3x12 reps |
rest: 35s
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Dumbbell Seated Arnold Press
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3x12 reps |
rest: 35s
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Cable Kneeling Crunch
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3x12 reps |
rest: 35s
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Dumbbell Side Bend
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3x24 reps |
rest: 35s
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Glute Kickback
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3x12 reps |
rest: 35s
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Elliptical Training
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1x0 reps |
rest: 35s
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Elliptical Training
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1x0 reps |
rest: 35s
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