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Gym Workout Routines - Toning (for Women)

Below is a sample beginner to intermediate 12 week toning gym routine. The workout plan is suitable for most healthy women to use within a gym 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!

For further gym advice, please feel free to browse the Gym Professor website and consider purchasing the forthcoming Gym Professor eBooks. The first eBook publication (most likely titled "The Complete Training Book") will provide easy-to-use process maps with hundreds of gym workout routines for you to follow (whatever your ability, sport or goal). For news updates, please join the Gym Professor FREE Newsletter.

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 Routine, Endurance Gym Routine or Strength Gym Routine (depending upon your goals).

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