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Gym Workout Routines - Toning (for Women)

Below is a sample beginner to intermediate 12 week toning gym workout routine as featured in the best-selling Gym Workouts - Maps to Success book.

The gym workout plan provided is suitable for most healthy women to use within a gym 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. If you are a gym room newbie, the sample gym workout routines below allow for sensible progression with reasonable transitions from one gym routine to the next. Remember, these are sample gym workout routines only!

For further gym workout ideas & diet advice, please feel free to browse the Gym Professor website and consider the wise & recommended purchase of Gym Workouts - Maps to Success, which provides easy-to-use process maps with hundreds of gym workout routines for you to follow well in to the future (whatever your ability, sport or goal!). You can now also download our acclaimed gym workout app (for free!) at the link below, or simply search 'GP Shuffle' in the App Store.

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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
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 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
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 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
MORE 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 Workout Routine, Endurance Gym Workout Routine or Strength Gym Workout Routine (depending upon your physique goals). For even more workouts and guidance, please see: Gym Workouts - Maps to Success. For weight training at home, please review Home Gym Workouts: Gym Ball & Dumbbell Workouts for Women.

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