GLOBE GRIPZ™

12 Week Toning Gym Workout Routine for Women

Cover image from Home Gym Workouts book

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 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 workout routines. If you are a gym room newbie, the sample gym workout routines below allow for sensible progression with reasonable transitions. Remember, these are sample gym workout routines only!

Note: If you are unsure how to perform any exercise stated, please be sure to check out our Exercise Index.

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
Incline Dumbbell Flyes
Pectoralis Major - Clavicular Fibres (Upper Chest)
2
Wide-Grip Pulldowns (Behind Neck)
Latissimus Dorsi (Back)
3
Leg Extensions
Quadriceps (Thighs)
4
Seated Leg Curl
Hamstrings (Leg Bicep)
5
Dumbbell Hammer Curls
Biceps (Arm)
6
Dumbbell Lateral Raises*
Lateral Deltoids (Shoulders)
7
Single-Arm Dumbbell Extensions
Triceps (Arm)
8
Seated Calf Raises
Gastrocnemius and Soleus (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 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
Incline Dumbbell Flyes
Pectoralis Major - Clavicular Fibres (Upper Chest)
2
Wide-Grip Pulldowns (to Front)
Latissimus Dorsi (Back)
3
Alternate Lunges
Quadriceps & Glutes (Thighs & Bum)
3
Seated Leg Curl
Hamstrings (Leg Bicep)
4
Superset Lying Hip Adduction & Lying Hip Abd.
Adductors and Abductors (Inner & Outer Thigh)
5
Dumbbell Hammer Curls
Biceps (Arm)
6
Dumbbell Lateral Raises*
Lateral Deltoids (Shoulders)
7
Single-Arm Dumbbell Extensions
Triceps (Arm)
8
Seated Calf Raises
Gastrocnemius and Soleus (Calf)
9
Ab Crunches & Lying Hip Flexion
Rectus Abdominis & Hip Flexors (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 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
Cable Crossover (Hands High)
Pectoralis Major - Clavicular Fibres (Upper Chest)
2
Wide-Grip Pulldowns (to Front)
Latissimus Dorsi (Back)
3
Squats
Quadriceps (Thighs)
4
Seated Leg Curl
Hamstrings (Leg Bicep)
5
Superset Standing Hip Ext. with Standing Hip Abd.
Glutes and Abductors (Bum & Outer Thigh)
6
Dumbbell Hammer Curls (Seated - incline)
Biceps (Arm)
7
Standing Cable Rear Deltoid Extensions
Rear Deltoids (Shoulders)
8
Cable Kickbacks
Triceps (Arm)
9
Standing Calf Raises (bodyweight)
Gastrocnemius and Soleus (Calf)
10
Cable Crunches (elbows to floor)
Rectus Abdominis (Stomach)
11
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.

If you have found this information useful, please support the Gym Professor website by visiting our advertisers links as often as possible, telling your friends about us and consider purchasing the Gym Professor's recommended books.

You might also like these articles