Routine for a friend

[Spyder47]

Hey ladies my friend wants a work out routine for toning could anyone help me with a good general routine just for toning?

[ZEEBS]

why cant guys give u a routine for toning?????

[ZEEBS]

friend=U................QUEER

[Spyder47]

no this girl i know wants a routine zb so i figured her being a girl getting advice from the ladies on here would be good.I'm building size i already got you guys to help with my routine jeez

[ZEEBS]

haha..soo angry....cutie....Voo....Coug...wanna tak this

[Spyder47]

who said i was angry

[FelineCougar]

How much time does she have...3 x per week and 90 min?

Or 5 x per week at an hour plus cardio time?

[Spyder47]

3 x fc sounds good

[FelineCougar]

Monday Chest and Back
Incline Bench with DBs...starting around 10 lbs - 3 sets
Flat Bench with DBS...10 lbs - 3 sets
Flies with cables or machine- 3 sets

Pull downs starting at about 40 lbs - 3 sets
Pull ups on gravitron machine 3 sets
Seated lower cable one armed rows 3 sets


Wed Biceps and Shoulders
DB Shoulder Presses starting with 15lbs-3 sets
Side and Front raises with DBS 10 lbs- 3 sets each

Bicep curls with DBs nothing less then 15s- 3 sets
Easy curl bar wide grip 30 lbs - 3 sets
Seated or standing isolation curls with easy or dbs - 3 sets

Friday...Legs and Triceps
Leg extensions starting at 40 lbs 3 sets
Leg presses starting with 35 lb plates - 3 sets
Calf raises on leg press between leg press sets- 3 sets
Ham string curls on machine... 3 sets

Tricep push downs 3 sets
Rope lower cable kick backs 3 sets
Close grip easy curl bar bench presses 3 sets

Abs can be fit in as time allows..but remember abs are made in the kitchen not the gym. Cardio after work outs...at least 20 min. 30 ideal
Total about 9 sets each body part. Get her to aim for 10-12 reps per set. If she is into heavy to failure then 8 is enough. Don't let her wimp out on low wts forever. Some cables are double pully or single..so i can't give a wt at each are different. Basic core stuff with as much free wts as possible. Little rest between sets...keep moving between sets..don't sit still. Get up and pace...keep heart up. If in a hurry...do a leg and a tricep then short rest. Or chest and a back then rest. Super set. Drop set if less time.

[Spyder47]

thanx a bunch FC