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Gym Workout Routines - Toning (for Men)

Below is a sample beginner to intermediate 12 week toning gym routine for men. The workout plan is suitable for most healthy active men to use within a gym environment of limited equipment. As mentioned in other sections of the Gym Professor website, you should allow for suitable progression and transitions between your gym routines. If you are a gym room newbie, the sample routines below allow for sensible progression with reasonable transitions. Remember, these are sample gym routines only!

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Toning for Men Gym Workout - Part 1:

Sample Gym Routine - Toning (for Men) 1
Weeks - 1 to 6
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	Flat Bench Press	Pectoralis Major (Chest)
4	Wide-Grip Pulldowns (to Front)	Latissimus Dorsi (Back)
5	Leg Extensions	Quadriceps (Thighs)
6	Lying Leg Curl	Hamstrings (Leg Bicep)
7	EZ Bar Curls	Biceps (Arm)
8	Dumbbell Lateral Raises*	Lateral Deltoids (Shoulders)
9	Tricep Pushdowns	Triceps (Arm)
10	Standing Calf Raises	Gastrocnemius (Calf)
11	Core Training: Ab Crunches	Rectus Abdominis (Stomach)
12	Cardio Workout (Steady State)	Cardiovascular
IMPORTANT NOTE: To avoid possible injury, start movement a few inches away from your thigh, as the far weaker Supraspinatus (Rotator Cuff Muscle) initiates lateral arm movement. MORE IMPORTANT NOTES:* Relevant stretching and several warm-up sets are advisable before performing each exercise.

Toning for Men Gym Workout - Part 2:

Sample Gym Routine - Toning (for Men) 2
Weeks - 7 to 12
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 RPM (if applicable) - 50%
No.	EXERCISE	TARGET AREA
1	Warm-Up: Rower (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	Flat Bench Press	Pectoralis Major (Chest)
5	Straight-Arm Pulldowns	Latissimus Dorsi (Back)
6	Wide-Grip Pulldowns (to Front)	Latissimus Dorsi (Back)
7	Superset Leg Extension & Lying Leg Curl	Quadriceps & Hamstrings (Thighs & Leg Bicep)
8	45 Degree Leg Press	Quadriceps (Thighs)
9	Dumbbell Shoulder Press	Deltoids (Shoulders)
10	Superset Bicep Curl Machine & Tricep Ext. Machine	Biceps & Triceps (Arm)
11	Standing Calf Raises	Gastrocnemius (Calf)
12	Core Training: Ab Crunches & Lying Hip Flexion	Rectus Abdominis & Hip Flexors (Stomach)
13	Cardio Workout (Steady State)	Cardiovascular
IMPORTANT NOTES: Relevant stretching and several warm-up sets are advisable before performing each exercise.

After completing this sample 12 week gym program, you can review Gym Routine Upgrade Options, or, a sensible gym program progression would be to perform the sample Circuit Training Gym Routine, Endurance Gym Routine or Strength Gym Routine (depending upon your goals).

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