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

Leg Extensions	3x12 reps	rest: 60s
Leg Press	3x12 reps	rest: 60s
Close-Grip Front Lat Pulldown	3x12 reps	rest: 60s
Wide Grip Lat Pulldown	3x12 reps	rest: 60s
Dumbbell Fly	3x12 reps	rest: 60s
Dumbbell Bench Press	3x12 reps	rest: 60s
Dumbbell Alternate Bicep Curl	3x12 reps	rest: 60s
Bicep Curl Machine	3x12 reps	rest: 60s
Alternate Bent Over Dumbbell Kickback	3x12 reps	rest: 60s
Barbell Triceps Extension	3x12 reps	rest: 60s
Dumbbell Shoulder Press	3x12 reps	rest: 60s
Crunches	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
Seated Leg Curl	3x12 reps	rest: 60s
Wide Grip Lat Pulldown	3x12 reps	rest: 60s
Pull Ups	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
Preacher Curl	3x10 reps	rest: 60s
Bench Dip	3x10 reps	rest: 60s
EZ Bar Triceps Extension	3x10 reps	rest: 60s
Machine Shoulder Press	3x10 reps	rest: 60s
Oblique Crunches	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 Lunges	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
One Arm Dumbell Row	3x10 reps	rest: 60s
Push Up	3x10 reps	rest: 60s
Chest Dip	3x10 reps	rest: 60s
Bicep Curl Machine	3x10 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
Cable Triceps Pushdown	3x10 reps	rest: 60s
Dumbbell Standing Triceps Extension	3x10 reps	rest: 60s
Barbell Shrug	3x10 reps	rest: 60s
Dumbbell Side Bend	3x20 reps	rest: 60s
Alternate Heel Touchers	3x20 reps	rest: 60s