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Toning Gym Workout Routine

Toned Physique

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

The gym workout plan provided is suitable for most healthy active men to use within a gym environment of limited gym equipment. If you are unsure how to perform any exercise, please review our Exercise Index or click on the exercise, as most will link to a demonstration.

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
Pectoralis Major (Chest)
2
Wide-Grip Pulldowns (to Front)
Latissimus Dorsi (Back)
3
Quadriceps (Thighs)
4
Hamstrings (Leg Bicep)
5
Biceps (Arm)
6
Dumbbell Lateral Raises*
Lateral Deltoids (Shoulders)
7
Tricep Pressdowns
Triceps (Arm)
8
Gastrocnemius (Calf)
9
Core Training: Ab Crunches
Rectus Abdominis (Stomach)
10
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
Pectoralis Major (Chest)
2
Pectoralis Major (Chest)
3
Latissimus Dorsi (Back)
4
Wide-Grip Pulldowns (to Front)
Latissimus Dorsi (Back)
5
Quadriceps & Hamstrings (Thighs & Leg Bicep)
6
45 Degree Leg Press
Quadriceps (Thighs)
7
Deltoids (Shoulders)
8
Superset Bicep Curl Machine & Tricep Ext. Machine
Biceps & Triceps (Arm)
9
Gastrocnemius (Calf)
10
Ab Crunches & Lying Hip Flexion
Rectus Abdominis & Hip Flexors (Stomach)
11
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). Better-still, check out the many thousands of workouts available through our free app.

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