3 DAY BODY TONING WORKOUT
WORKOUT SUMMARY
Main Goal
Muscle Building
Workout Type
Strength Training
Fitness Level
Intermediate
Program Duration
4 weeks
Days Per Week
3 days/week
Time Per Workout
20-30 mins
Equipment Required
Barbell, Bodyweight, Cables, Dumbbells, Machines
Target Gender
Other
Description:
Unveil a sculpted and toned body with our comprehensive 3-Day Body Toning Workout. This 4-week program caters to individuals looking to avoid excessive muscle bulk and instead aim to refine and fortify their muscles. Tailored for intermediate fitness levels, this regimen is perfect for those seeking muscle toning and strength development without the added bulk.
The 3-Day Body Toning Workout offers a versatile training plan that targets your entire body. With sessions scheduled for three days a week, each workout takes just 20-30 minutes, making it suitable for those with busy lifestyles. Whether you're striving to refine your physique, increase muscle tone, or build lean strength, this program is designed to help you achieve your goals without excessive bulk. Get started on your path to a toned and strengthened body now!
Monday- workout 1
| 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 |
| Triceps extension | 2 | 20 |
| Hover | 3 | 1 minute |
Wednesday - workout 2
| Exercise | Sets | Reps |
| Smith machine squat | 3 | 20 |
| Seated Calf Raise | 2 | 25 |
| Lat pull-down | 3 | 20 |
| Dumbbell Flys | 3 | 20 |
| Triceps kick back | 2 | 20 |
| Standing dumbbell curls | 2 | 20 |
| Decline sit ups | 2 | Max |
Friday - workout 3
| Exercise | Sets | Reps |
| Dumbbell Lunges | 4 | 10 each leg |
| Wide grip pull ups | 3 | Max |
| Barbell bench press | 3 | 15-20 |
| Standing barbell curl | 3 | 15-20 |
| Triceps bench dips | 3 | 15 |
| Horizontal leg raise | 2 | Max |
