Women, Start Working Out at The Gym Today

The Toning Workouts for Women Routine



The workout plan below gives you five days of resistance training workout.  If you can only help it become for fifteen minutes (at the very least you visited a health club) give attention to your muscles.  There is no need to follow the workout exactly, though that could be the most effective way to achieve a toned body.  You need to remember you'll want to lift moderate to heavy, hit 10-12 reps,  and also to do these types of exercises.  Keep in mind that weight lifting won't provide you with a bulky look, but do you know what will?  An awful diet.



Monday  Chest Muscles and Cardio



Warm Up Low Impact Cardio: 20 minutes. (Max 6 out of 10 effort)



Dumbbell Bicep Curl: 3 sets x 12 reps



Wide-Grip Lat Pulldown: 3 sets x 10 reps



Seated Cable Rows: 3 sets x 12 reps



Dumbbell Shoulder Press: 3 sets x 10 reps



Push-ups: 3 sets x 12 reps



Tuesday Legs and Glutes (Butt)



Loosen Up %u2013 Wide Stance Bodyweight Squat: 3 sets x 12 reps



Glutes Kickback: 4 sets x 24 reps (each leg)



Loosen Up Stationary Lunges: 3 sets x 24 reps (both legs)



Wide Stance Barbell Squat: 5 sets x 10 reps



Warm-up Glute Bridge: 3 sets x 24 reps



Leg Press: 3 sets x 10 reps



Wednesday  Chest Muscles and Cardio



Warm-up %u2013 Low Intensity Cardio: 20 minutes (Max 6 from 10 effort)



Standing Barbell Shoulder Press: 3 sets x 10 reps



Pushups 3 sets x 12 reps



Chest Press Machine: 3 sets x 10 reps



Dumbbell Bicep Curl: 3 sets x 10 reps



Tricep Dips: 3 sets x 18 reps



Side Lateral Raise: 3 sets x 10 reps



Thursday Back, Abs, and Cardio



High-impact Cardio: quarter-hour (Max 8 out of 10 effort)



Crunches: 3 sets x 24 reps



Loosen up Bicycle Crunches: 3 sets x 24 reps



Single Leg Raises: 4 sets x 18 reps (2 sets per leg)



Oblique Crunches: 4 sets x 18 reps (2 sets per side)



Back Hyperextensions: 3 sets x 24 reps



Friday Legs and Glutes (Butt)



Loosen Up %u2013 Stationary Lunges: 3 sets x 24 reps



Calf Press on Leg Press: 3 sets x 10 reps



Glute Bridges: 3 sets x 24 reps



Standing Calf Raises: 3 sets x 18 reps



Glutes Kickback: 4 sets x 24 (2 sets each leg)



Stiff-Legged Barbell Deadlift: 3 sets x 10 reps