Tone Up Your Muscles And Gain Strength Without Bulking Up

by | Dec 23, 2014

This routine is a 3-day per week split for females looking to tone up their muscles and gain strength without bulking up or putting on muscle mass.

With each day that you are performing you are targeting all of the muscle groups, with 2 exercises per group, you are getting a full body workout with rest days splitting up the workout days.

Toning focuses upon performing exercises with lower weight and higher reps. During this routine many of the exercises being performed will be done between 10 – 12 reps (except for abdominals as those will be done around 20 reps per set).

**** Note : You can also mix any cardio into this routine on rest days or right after your workout if you aren’t tired or are up for cardio.

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Weekly Routine

[restabs alignment=”osc-tabs-left” responsive=”false” text=”More”]

[restab title=”Day-1″ active=”active”]

Exercise Sets Reps/Time
Leg Extensions 3 12
Leg Press 3 12
Close-Grip Front Lat Pulldown 3 12
Wide Grip Lat Pulldown 3 12
Dumbbell Fly 3 12
Dumbbell Bench Press  3 12
Dumbbell Alternate Bicep Curl 3 12
Bicep Curl Machine 3 12
Alternate Bent Over Dumbbell Kickback 3 12
Barbell Triceps Extension 3 12
Dumbbell Shoulder Press 3 12
Crunches 3 12
Plank AMAP* 12

[/restab]

[restab title=”Day-2 (Rest)”]

Rest

[/restab]

[restab title=”Day-3″]

Exercise Sets Reps/Time
Barbell Lunge 3 10
Seated Leg Curl 3 12
Wide Grip Lat Pulldown 3 12
Pull Ups 3 10
Barbell Bench Press 3 12
Dumbbell Incline Bench Press  3 12
Barbell Curl 3 10
Preacher Curl 3 10
Bench Dip 3 10
EZ Bar Triceps Extension 3 10
Machine Shoulder Press 3 10
Oblique Crunches 3** 20
Air Bike 3 20

[/restab]

[restab title=”Day-4 (Rest)”]

Rest

[/restab]

[restab title=”Day-5″]

Exercise Sets Reps/Time
Barbell Squat 3 10
Dumbbell Lunges 3 12
Cable Seated Row 3 12
One Arm Dumbell Row 3** 10
Push Up 3 12
Chest Dip  3 12
Bicep Curl Machine 3 10
Barbell Curl 3 10
Cable Triceps Pushdown 3 10
Dumbbell Standing Triceps Extension 3 10
Barbell Shrug 3 10
Dumbbell Side Bend 3** 20
Alternate Heel Touchers 3** 20

[/restab]

[restab title=”Day-6 (Rest)”]

Rest

[/restab]

[restab title=”Day-7 (Rest)”]

Rest

[/restab]

[/restabs]

* As Many As Possible

** Each Side

 

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