Advanced Muscle Tone and Firm Workout
Sep 13, 2012
Get a great looking tone physique in 4 weeks with this workout program
Having a structured workout should be the number one goal when you are serious about achieving results when you train. As women, we need to understand which I know most of us do that we need more than just the clunky cardio machines or a short run outside to truly sculpt our physiques and tone our bodies. The below workout program does just that. it gives us the structure we need over 4 weeks of training that will surely give even the most newly gym enthusiasts the ease of identifying what we need to do in the gym and challenge even the most advanced. Give it a try and share with all your friends and family.
Week 1
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Dumbbell Squat With Ball | 3 | 8 | Legs |
| Adductor Side Steps | 2 | 12 | Legs |
| Prone Machine Leg Curl Both Legs | 3 | 10 | Legs |
| Seated On Bench Bar Lat Pulldowns | 3 | 8 | Back |
| Dumbbell Bent Over Wide Grip Rows Both Arms | 3 | 12 | Back |
| Seated Machine Leg Extension Both Legs | 3 | 10 | Legs |
| Laying on Ground Abdominal Crunches Hands Straight Up | 3 | 20 | Abs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Seated On Bench Dumbbell Military Press Both Arms | 3 | 10 | Shoulders |
| Standing Dumbbell Side Raise Both Arms | 3 | 10 | Shoulders |
| Standing Barbell Upright Row | 3 | 8 | Shoulders |
| Standing Upright Rear Delt Raise With Band Both Arms | 3 | 12 | Shoulders |
| Standing Bicep Curl Dumbbell Both Arms | 3 | 10 | Arms |
| Standing Cable Triceps Extension Both Arms | 3 | 15 | Arms |
| Standing Both Legs Preacher Curls One Arm | 3 | 20 | Arms |
| Close Grip Push Ups | 2 | 15 | Chest |
| Laying on Ball Abdominal Crunches Hands by Head | 3 | 25 | Abs |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Dumbbell Bench Press On Bench Both Arms | 3 | 12 | Chest |
| Standing Incline Chest Fly With Band One Arm | 3 | 15 | Chest |
| HIIT Training | 0 | 0 | Cardio |
| Standing High Cable Chest Press Both Arms | 1 | 20 | Chest |
| Machine Leg Press Both Legs | 3 | 10 | Legs |
| Dumbbell Straight Legged Deadlift | 3 | 10 | Legs |
| HIIT Training | 0 | 0 | Cardio |
| Laying on Ball Abdominal Crunches Hands Straight Up | 3 | 25 | Abs |
| Prone Iso Abs On Knees | 3 | 30 | Abs |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Standing Overhead Pulldowns With Band Both Arms | 3 | 20 | Back |
| Standing Wide Grip High Rows With Band Both Arms | 3 | 20 | Back |
| Seated Cable Row | 3 | 15 | Back |
| Standing Bicep Curl Barbell With Band Both Arms | 3 | 12 | Arms |
| Standing Cable Triceps Extension Both Arms | 3 | 15 | Arms |
| Dumbbell Bent Over Close Grip Rows Both Arms | 3 | 10 | Back |
| Standing Kickbacks Both Arms With Band | 3 | 25 | Arms |
| Laying on Ball Abdominal Crunches Hands by Head | 3 | 30 | Abs |
| Reverse Crunch/ Leg Lifts | 3 | 10 | Abs |
Day 5
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Smith Machine Shoulder Press | 3 | 8 | Shoulders |
| Standing Cable Upright Row Both Arms | 3 | 12 | Shoulders |
| Standing Dumbbell Full Range Side Raise Alternating Arms | 3 | 8 | Shoulders |
| Standing Dumbbell Shrugs | 3 | 12 | Shoulders |
| Walk Run Treadmill- 20-30 minutes | 1 | 1 | Cardio |
Week 2
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Dumbbell Squat With Ball | 4 | 10 | Legs |
| Adductor Side Steps | 4 | 10 | Legs |
| Prone Machine Leg Curl Alternating Legs | 3 | 15 | Legs |
| Seated On Bench Cable Lat Pulldowns Alternating Arms | 4 | 20 | Back |
| Dumbbell Bent Over Wide Grip Rows Both Arms | 4 | 8 | Back |
| Seated Machine Leg Extension Both Legs | 3 | 10 | Legs |
| Laying on Ground Abdominal Crunches Hands by Head | 3 | 25 | Abs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Seated On Bench Barbell Military Press | 4 | 15 | Shoulders |
| Standing Dumbbell Side Raise Both Arms With Band | 3 | 12 | Shoulders |
| Standing Dumbbell Front Raise Both Arms | 3 | 10 | Shoulders |
| Standing Bicep Curl Dumbbell Both Arms One Leg | 4 | 12 | Arms |
| Standing Both Legs Over Head Tricep Extension Both Arms | 4 | 20 | Arms |
| Standing Both Legs Preacher Curls One Arm | 1 | 25 | Arms |
| Laying on Ball Abdominal Crunches Hands by Head | 3 | 30 | Abs |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Dumbbell Bench Press On Bench Alternating Arms | 4 | 25 | Chest |
| Barbell Incline Bench Press On Bench | 3 | 10 | Chest |
| Laying on Bench Dumbbell Flys Both Arms | 3 | 15 | Chest |
| Machine Leg Press Both Legs | 3 | 10 | Legs |
| Prone Machine Leg Curl Alternating Legs | 3 | 12 | Legs |
| HIIT Training | 1 | 1 | Cardio |
| Prone Iso Abs On Knees | 3 | 30 | Abs |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Bent Over Wide Grip Rows Both Arms | 3 | 12 | Back |
| Standing Dumbbell Rear Delt Raise Both Arms | 3 | 15 | Shoulders |
| Standing Overhead Cable Pulldowns Both Arms | 3 | 10 | Back |
| Standing Kickbacks Alternating Arms With Band | 3 | 15 | Arms |
| Standing Bicep Curl Dumbbell With Band Both Arms | 3 | 10 | Arms |
| Close Grip Push Ups | 3 | 12 | Chest |
| Laying on Ground Abdominal Crunches Feet on Ball Hands by Head | 4 | 20 | Abs |
Day 5
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Walk Run Treadmill- 20-30 minutes | 1 | 1 | Cardio |
Week 3
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Squat | 3 | 12 | Legs |
| Barbell Static Lunge | 3 | 12 | Legs |
| Prone Machine Leg Curl Both Legs | 3 | 10 | Legs |
| Barbell Bench Press On Bench | 3 | 10 | Chest |
| Standing Incline Chest Fly With Band One Arm | 3 | 10 | Chest |
| Standard Push Ups On Ground/Power Push Up | 3 | 12 | Chest |
| Laying on Ball Abdominal Crunches Hands by Head | 4 | 25 | Abs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Standing Dumbbell Shoulder Press Both Arms | 3 | 10 | Shoulders |
| Standing Shoulder Press With Band Both Arms | 1 | 20 | Shoulders |
| Standing Cable Side Raise One Arm | 3 | 10 | Shoulders |
| Standing Front Raise With Band Both Arms | 3 | 15 | Shoulders |
| Standing Biceps Curl Dumbbell With Band Alternating Arms | 3 | 15 | Arms |
| Standing Cable Triceps Extension Both Arms | 3 | 20 | Arms |
| Laying On Ball Abdominal Crunch With Cable | 4 | 25 | Abs |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Dumbbell Incline Bench Press On Bench Alternating Arms | 3 | 10 | Chest |
| Standing Mid Cable Flys Both Arms | 3 | 10 | Chest |
| Barbell Sumo Squat | 3 | 10 | Legs |
| Dumbbell Straight Legged Deadlift | 3 | 12 | Legs |
| Laying on Ground Abdominal Crunches Hands by Head | 4 | 25 | Abs |
| Walk Run Treadmill- 20-30 minutes | 1 | 1 | Cardio |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Seated On Bench Bar Lat Pulldowns | 3 | 15 | Back |
| Dumbbell Bent Over Wide Grip Rows Both Arms | 3 | 12 | Back |
| Laying On Ground Dumbbell Prone Cobras | 3 | 15 | Back |
| Standing Biceps Curl Dumbbell With Band Alternating Arms | 3 | 12 | Arms |
| Laying On Bench Dumbbell Tricep Extension Both Arms | 3 | 15 | Arms |
| Seated On Ball Wide Grip High Rows With Band Both Arms | 3 | 20 | Back |
| Prone Iso Abs On Knees | 3 | 30 | Abs |
| Laying on Ground Abdominal Crunches Feet on Ball Hands by Head | 2 | 20 | Abs |
Day 5
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Machine Military Press Alternating Arms | 3 | 10 | Shoulders |
| Seated On Ball Dumbbell Full Range Side Raise Alternating Arms | 3 | 12 | Shoulders |
| Standing Dumbbell Shrugs | 3 | 10 | Shoulders |
| Standing Dumbbell Side Raise One Arm | 3 | 12 | Shoulders |
| Standing Dumbbell Upright Row Both Arms | 3 | 15 | Shoulders |
| Standing Bicep Curl With Band Both Arms | 3 | 30 | Arms |
| Standing Triceps Extension With Band Both Arms | 3 | 30 | Arms |
| Laying on Ball Abdominal Crunches Hands by Head | 4 | 30 | Abs |
Week 4
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Walk Run Treadmill- 20-30 minutes | 1 | 1 | Cardio |
| Step Ups Alternating Legs | 2 | 10 | Legs |
| Machine Leg Press Both Legs | 4 | 15 | Legs |
| Seated Machine Leg Extension Alternating Legs | 4 | 10 | Legs |
| Static Side Lunges With Band | 3 | 12 | Legs |
| Prone Machine Leg Curl Alternating Legs | 3 | 12 | Legs |
| Seated On Bench Bar Lat Pulldowns | 3 | 15 | Back |
| Dumbbell Bent Over Wide Grip Rows Both Arms | 3 | 12 | Back |
| Laying on Ball Abdominal Crunches Hands by Head | 4 | 25 | Abs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Walk Run Treadmill- 20-30 minutes | 1 | 1 | Cardio |
| Seated On Bench Barbell Military Press With Band | 3 | 12 | Shoulders |
| Standing Dumbbell Side Raise Alternating Arms | 3 | 10 | Shoulders |
| Standing Dumbbell Upright Row Both Arms | 3 | 10 | Shoulders |
| Standing Dumbbell Front Raise Alternating Arms With Band | 3 | 10 | Shoulders |
| Standing High Bicep Curls One Arm | 5 | 10 | Arms |
| Standing Kickbacks Alternating Arms With Band | 5 | 12 | Arms |
| Laying on Ground Abdominal Crunches Feet on Ball Hands Straight Up | 4 | 30 | Abs |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Bench Press On Bench With Band | 3 | 12 | Chest |
| Standing Chest Fly With Band One Arm | 3 | 15 | Chest |
| Standard Push Ups On Ground/Power Push Up | 3 | 10 | Chest |
| Machine Leg Press Both Legs | 3 | 15 | Legs |
| Prone Machine Leg Curl Alternating Legs | 3 | 12 | Legs |
| Seated Machine Leg Extension Both Legs | 3 | 10 | Legs |
| Seated Calf Raise | 3 | 20 | Legs |
| Barbell Walking Lunge | 3 | 8 | Legs |
| Laying on Ground Abdominal Crunches Hands by Head | 2 | 30 | Abs |
| Laying on Ball Abdominal Crunches Hands by Head | 3 | 20 | Abs |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Standing Overhead Cable Pulldowns Both Arms | 3 | 10 | Back |
| Seated On Bench Cable Lat Pulldowns Both Arms | 3 | 10 | Back |
| Dumbbell Bent Over Wide Grip Rows Both Arms | 3 | 15 | Back |
| Standing Shrugs With Band | 3 | 30 | Shoulders |
| Barbell Bent Over Wide Grip Rows Both Arms | 3 | 15 | Back |
| Laying on Ball Abdominal Crunches Hands by Head | 2 | 20 | Abs |
| Prone Iso Abs On Knees | 3 | 30 | Abs |
Day 5
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Walk Run Treadmill- 20-30 minutes | 1 | 1 | Cardio |
