ADVANCED TONING FOR WOMEN

Use this Workout Plan

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

FitClick on January 12, 2010

Users:

1,882 (Find someone using this workout plan)

Comments:

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Workout Category:

Toning

Experience Level:

Advanced

Target Gender:

Women

Body Parts:

Chest, Thighs, Back, Shoulders, Biceps, Triceps, Calves, Abs

Description

This six-day per week plan equally balances strength and cardio workouts, focusing on all body parts three days per week, with simple cardio workouts the highlight of the other three days.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	20 lbs.	10	60
	20 lbs.	10	60
Thighs
Dumbbell Squats	15 lbs.	10	60
	15 lbs.	10	60
Back
Wide-Grip Behind-The-Neck Pulldowns	40 lbs.	10	60
	40 lbs.	10	60
Thighs
Stiff-Legged Dumbbell Deadlifts	10 lbs.	10	60
	10 lbs.	10	60
Shoulders
Lateral Dumbbell Raises	5 lbs.	10	60
	5 lbs.	10	60
Front Dumbbell Raises	5 lbs.	10	60
	5 lbs.	10	60
Biceps
Standing Alternate Dumbbell Curls	10 lbs.	10	60
	10 lbs.	10	6
Thighs
Dumbbell Lunges	12 lbs.	10	60
	12 lbs.	10	60
Triceps
One-Arm Dumbbell Kickbacks	8 lbs.	10	60
	8 lbs.	10	60
Calves
Seated Calf Raises	35 lbs.	10	60
	35 lbs.	10	60
	35 lbs.	10	60
Chest
Parallel-Bar Dips	-	12	60
Abs
Reverse Crunches	-	25	30
	-	25	30
Crunches	-	25	30
	-	25	30
Side Crunches	-	25	30
	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	30	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Jumping Rope	0.000 miles	20	-

Workout routine comments

I have been going to the gym for about 2 months now, and I am seeing major results everywhere but around my mid-section! Still have an annoying muffin top! Any suggestions on how to lose it??

joannefordyce

March 2, 2011 at 11:20pm

I want to get tone but also lose about twenty pounds will cardio be the best for me alone with a low carb diet.

AudreyBoone

February 20, 2011 at 10:52am

my arms are aching from this workout, but it feels good. Took about 45 minutes to complete.

jlinnear

February 17, 2011 at 10:32am

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