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Gym Workout Routines - Toning (for Men)


Toned abs

Below is a sample beginner to intermediate 12 week toning gym workout routine for men kindly copied from the bestselling Gym Workouts - Maps to Success book.

The gym workout plan provided is suitable for most healthy active men to use within a gym environment of limited gym equipment.

As mentioned in other sections of the Gym Professor website, you should allow for suitable progression and transitions between your gym workout routines (from one gym routine to the next). If you are a gym room newbie, the sample gym routines below allow for sensible progression with reasonable transitions. Remember, these are sample gym workout routines only!

For further gym workout plans & diet advice, please feel free to browse the Gym Professor website and consider the wise & recommended purchase of Gym Workouts - Maps to Success in order to achieve your physique goals! The book features easy-to-use process maps with hundreds of gym workout routines for you to follow and progress with well in to the future. You can now also download our gym workout app (for free!) at the link below, or simply search 'GP Shuffle' in the App Store.
Gym Workout App

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Toning for Men Gym Workout - Part 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
Pectoralis Major (Chest)
4
Wide-Grip Pulldowns (to Front)
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

*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:
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
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

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). Better-still, Gym Workouts - Maps to Success has hundreds of progressive gym routines to follow.

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