Gym Workout Routines - Toning (for Women)

Toning for Women Gym Workout - Part 1:

Sample Gym Routine - Toning (for Women) 1 Weeks - 1 to 4 Training Days - Twice a Week (i.e. Monday & Friday) Working Sets - 2 (2 mins. rest between sets). Repetitions - 12 Percentage of 1 RM (if applicable) - 50% No. EXERCISE TARGET AREA 1 Warm-Up: Stationary Bike (3 mins easy) Raise Core Temperature 2 Dynamic Stretching (Full-Body Mobilisation) Localise Heat in Muscles & Connective Tissues 3 Incline Dumbbell Flyes Pectoralis Major - Clavicular Fibres (Upper Chest) 4 Wide-Grip Pulldowns (Behind Neck) Latissimus Dorsi (Back) 5 Leg Extensions Quadriceps (Thighs) 6 Seated Leg Curl Hamstrings (Leg Bicep) 7 Dumbbell Hammer Curls Biceps (Arm) 8 Dumbbell Lateral Raises* Lateral Deltoids (Shoulders) 9 Single-Arm Dumbbell Extensions Triceps (Arm) 10 Seated Calf Raises Gastrocnemius and Soleus (Calf) 11 Core Training: Ab Crunches Rectus Abdominis (Stomach) 12 Cardio Workout (Steady State) Cardiovascular

Toning for Women Gym Workout - Part 2:

Sample Gym Routine - Toning (for Women) 2 Weeks - 5 to 8 Training Days - 3 Times a Week (i.e. Monday, Wednesday, Friday) Working Sets - 2 to 3 (2 mins. rest between sets). Repetitions - 12 to 15 Percentage of 1 RM (if applicable) - 50% No. EXERCISE TARGET AREA 1 Warm-Up: Cross-Trainer (3 mins easy) Raise Core Temperature 2 Dynamic Stretching (Full-Body Mobilisation) Localise Heat in Muscles & Connective Tissues 3 Incline Dumbbell Flyes Pectoralis Major - Clavicular Fibres (Upper Chest) 4 Wide-Grip Pulldowns (to Front) Latissimus Dorsi (Back) 5 Alternate Lunges Forward & Back Quadriceps & Glutes (Thighs & Bum) 6 Seated Leg Curl Hamstrings (Leg Bicep) 7 Superset Lying Hip Adduction & Lying Hip Abd. Adductors and Abductors (Inner & Outer Thigh) 8 Dumbbell Hammer Curls Biceps (Arm) 9 Dumbbell Lateral Raises* Lateral Deltoids (Shoulders) 10 Single-Arm Dumbbell Extensions Triceps (Arm) 11 Seated Calf Raises Gastrocnemius and Soleus (Calf) 12 Core Training: Ab Crunches & Lying Hip Flexion Rectus Abdominis & Hip Flexors (Stomach) 13 Cardio Workout (Steady State) Cardiovascular

Toning for Women Gym Workout - Part 3:

Sample Gym Routine - Toning (for Women) 3 Weeks - 9 to 12 Training Days - 3 Times a Week (i.e. Monday, Wednesday, Friday) Working Sets - 2 to 3 (2 mins. rest between sets). Repetitions - 15 to 20 Percentage of 1 RM (if applicable) - 50% No. EXERCISE TARGET AREA 1 Warm-Up: Cross-Trainer (3 mins easy) Raise Core Temperature 2 Dynamic Stretching (Full-Body Mobilisation) Localise Heat in Muscles & Connective Tissues 3 Cable Crossover (Hands High) Pectoralis Major - Clavicular Fibres (Upper Chest) 4 Wide-Grip Pulldowns (to Front) Latissimus Dorsi (Back) 5 Squat (Free - no weight) Quadriceps (Thighs) 6 Seated Leg Curl Hamstrings (Leg Bicep) 7 Superset Standing Hip Ext. with Standing Hip Abd. Glutes and Abductors (Bum & Outer Thigh) 8 Dumbbell Hammer Curls (Seated - incline) Biceps (Arm) 9 Standing Cable Rear Deltoid Extensions Rear Deltoids (Shoulders) 10 Cable Kickbacks Triceps (Arm) 11 Standing Calf Raises (bodyweight) Gastrocnemius and Soleus (Calf) 12 Core Training: Cable Crunches (elbows to floor) Rectus Abdominis (Stomach) 13 Cardio Workout (Steady State) Cardiovascular