180 Fit Gym- Women's Body Toning

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RATING: 100 (FROM 2 JEFIT MEMBERS)

2 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.

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.
Good Luck
Coach_Kay

Day 2
Day 1
Day 3

Chest and Triceps 11 exercises, 2 hrs 25 mins

Dumbbell Fly	3x122 reps	rest: 60s
Dumbbell Bench Press	3x112 reps	rest: 60s
Plank	4x0 reps	rest: 60s
Smith Machine Bench Press	3x12 reps	rest: 60s
Dumbbell Incline Fly	3x12 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Machine Inner Chest Press	3x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
Dumbbell Tricep Extension	3x12 reps	rest: 60s
Dumbbell Tricep Kickback	3x12 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x12 reps	rest: 60s

Back & Biceps 8 exercises, 1 hr 2 mins

Smith Machine Deadlift	3x12 reps	rest: 60s
Dumbbell One-Arm Row	3x12 reps	rest: 60s
Machine Lat Pulldown	3x12 reps	rest: 60s
Back Hyperextension	3x12 reps	rest: 60s
Dumbbell Incline Curl	3x12 reps	rest: 60s
Dumbbell Concentration Curl	3x12 reps	rest: 60s
Cable Bicep Curl	3x12 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x12 reps	rest: 60s

Shoulders and Legs 11 exercises, 1 hr 10 mins

Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Smith Machine Shoulder Press	3x8 reps	rest: 60s
Smith Machine Shoulder Press	3x8 reps	rest: 60s
Dumbbell Deadlift	3x8 reps	rest: 60s
Machine Leg Press (Narrow Stance)	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Flutter Kick	3x8 reps	rest: 60s
Cable Hip Abduction	3x8 reps	rest: 60s