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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 Extension
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3x12 reps |
rest: 60s
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Machine Leg Press
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3x12 reps |
rest: 60s
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Cable Front Lat Pulldown (Close Grip)
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3x12 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 60s
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Dumbbell Fly
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3x12 reps |
rest: 60s
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Dumbbell Bench Press
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3x12 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x12 reps |
rest: 60s
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Preacher Curl Machine
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3x12 reps |
rest: 60s
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Dumbbell Alternating Tricep Kickback
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3x12 reps |
rest: 60s
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Barbell Tricep Extension
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3x12 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x12 reps |
rest: 60s
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Crunch
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3x12 reps |
rest: 60s
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Plank
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3x0 reps |
rest: 60s
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Barbell Lunge
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3x10 reps |
rest: 60s
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Machine Seated Leg Curl
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3x12 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 60s
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Pull-Up
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3x10 reps |
rest: 60s
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Barbell Bench Press
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3x12 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x12 reps |
rest: 60s
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Barbell Curl
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3x10 reps |
rest: 60s
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Barbell Preacher Curl
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3x10 reps |
rest: 60s
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Bench Dip
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3x10 reps |
rest: 60s
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EZ Bar Tricep Extension
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3x10 reps |
rest: 60s
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Machine Shoulder Press
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3x10 reps |
rest: 60s
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Oblique Crunch
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3x20 reps |
rest: 60s
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Air Bike
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3x20 reps |
rest: 60s
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Barbell Squat
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3x10 reps |
rest: 60s
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Dumbbell Lunge
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3x10 reps |
rest: 60s
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Cable Seated Row
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3x10 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x10 reps |
rest: 60s
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Push-Up
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3x10 reps |
rest: 60s
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Dip
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3x10 reps |
rest: 60s
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Preacher Curl Machine
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3x10 reps |
rest: 60s
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Barbell Curl
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3x10 reps |
rest: 60s
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Cable Shoulder Extension
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3x10 reps |
rest: 60s
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Dumbbell Tricep Extension
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3x10 reps |
rest: 60s
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Barbell Shrug
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3x10 reps |
rest: 60s
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Dumbbell Side Bend
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3x20 reps |
rest: 60s
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Alternating Heel Touch
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3x20 reps |
rest: 60s
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