3 Day Whole Body Toning Workout

Whole Body Toning Workout

Workout Description

This 3 day-per-week whole body toning workout targets people who don’t want to look bulky yet want to tone their bodies and strengthen their muscles.

This workout works best with your cardio routine, and it doesn’t matter if you performed it in the same day as your cardio or if you separated it. It will still give you the same results.

It hits all major muscle groups over 3 days. The total time needed for the workout is about 1 hour.

Training Level: Intermediate
Days Per Week: 3
Target Gender: Male & Female

Workout Schedule:

Monday – Full Body Routine (series 1)
Full Body
Exercise Sets Reps
45 Degree Leg Press 3 20
Seated Row 3 20
Chest Dip 2 15-20
Machine Shoulder Press 2 20
Cable Curl 2 20
Tricep Extension 2 20
Hover 3 1 minute


Tuesday: Rest Day

Wednesday – Full Body Routine (series 2)
Full Body
Exercise Sets Reps
Smith Machine Squat 3 20
Seated calf Raise 2 25
Lat Pull Down 3 20
Dumbbell Flys 3 20
Tricep Kickback 2 20
Standing Dumbbell Curl 2 20
Decline Sit Ups 2 MAX


Thursday: Rest Day

Friday- Full Body Routine (series 3)
Full Body
Exercise Sets Reps
Dumbbell Lunge 4 10 each leg
Wide Grip Pull Up 3 MAX
Barbell Bench Press 3 15-20
Standing Barbell Curl 3 15-20
Tricep Bench Dip 3 15
Horizontal Leg Raise 2 MAX


Saturday and Sunday: Rest Days

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