Women's Body Toning

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3 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Full Body Day 1 13 exercises, 1 hr 34 mins

Machine Leg Extension	3x12 reps	rest: 60s
Machine Leg Press	3x12 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
Dumbbell Fly	3x12 reps	rest: 60s
Dumbbell Bench Press	3x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 60s
Preacher Curl Machine	3x12 reps	rest: 60s
Dumbbell Alternating Tricep Kickback	3x12 reps	rest: 60s
Barbell Tricep Extension	3x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 60s
Crunch	3x12 reps	rest: 60s
Plank	3x0 reps	rest: 60s

Rest 0 exercises, 0 min

Full Body Day 2 13 exercises, 1 hr 36 mins

Barbell Lunge	3x10 reps	rest: 60s
Machine Seated Leg Curl	3x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
Pull-Up	3x10 reps	rest: 60s
Barbell Bench Press	3x12 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
Barbell Preacher Curl	3x10 reps	rest: 60s
Bench Dip	3x10 reps	rest: 60s
EZ Bar Tricep Extension	3x10 reps	rest: 60s
Machine Shoulder Press	3x10 reps	rest: 60s
Oblique Crunch	3x20 reps	rest: 60s
Air Bike	3x20 reps	rest: 60s

Rest 0 exercises, 0 min

Full Body Day 3 13 exercises, 1 hr 33 mins

Barbell Squat	3x10 reps	rest: 60s
Dumbbell Lunge	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Push-Up	3x10 reps	rest: 60s
Dip	3x10 reps	rest: 60s
Preacher Curl Machine	3x10 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s
Dumbbell Tricep Extension	3x10 reps	rest: 60s
Barbell Shrug	3x10 reps	rest: 60s
Dumbbell Side Bend	3x20 reps	rest: 60s
Alternating Heel Touch	3x20 reps	rest: 60s