Workout Routine

3 day whole body toning m/f

by Hampush

Workouts

Day 1

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

leg press

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

seated cable row

3 sets

Chest dip

Set
Intensity
Weight
Reps
Rest time
1
15
100 sec
2
15
100 sec

Chest dip

2 sets

Shoulder press machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec

Shoulder press machine

2 sets

Cable curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec

Cable curl

2 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec

triceps extension

2 sets

plank

Set
Time
Rest time
1
60 sec
100 sec
2
60 sec
100 sec
3
60 sec
100 sec

plank

3 sets

Day 2

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

squat

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
100 sec
2
–
–
25
100 sec

calf raise

2 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

lat pulldown

3 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

fly

3 sets

triceps pushdowns rope

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec

triceps pushdowns rope

2 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec

curl

2 sets

Decline sit ups

Set
Intensity
Weight
Reps
Rest time
1
0 +
amrap
100 sec
2
0 +
amrap
100 sec

Decline sit ups

2 sets

Workout 3

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

lunge

4 sets

Wide grip pull up

Set
Intensity
Weight
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec
3
10 +
amrap
100 sec

Wide grip pull up

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

bench press

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

curl

3 sets

diamond push-ups

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

diamond push-ups

3 sets

hanging leg raises

Set
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec

hanging leg raises

2 sets