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Female Over 21 Toning

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Day 1: Upper Body A + Cardio

Machine Chest Press 4 12
Two Arm Dumbbell Rows 4 12
Dumbbell Upright Rows 4 15
Bench Dips 4 10-15
Barbell Curls 4 12

Day 2: Lower Body A + Cardio

Goblet Squats 4 10
Leg Extensions 4 15
Barbell Stiff Leg Deadlift 4 8
Leg Press Calf Press 4 15
Floor Crunch 3 20-25

Day 3: Off

* Some cardio can optionally be performed on days off or first thing in the morning.

Day 4: Upper Body B + Cardio

Incline Dumbbell Bench Press 4 12
Assisted Pull-Up Machine 4 10-12
Machine Shoulder Press 4 12
Dumbbell Triceps Kickbacks 4 15
Machine Bicep Curls 4 12

Day 5: Lower Body B + Cardio

Dumbbell Lunges 4 12
Leg Press 4 15
Single Leg Curls 4 12
Single Leg Calf Raise w/Dumbbell 4 12
Hanging Knee Raise 4 10-20

Day 6: Off

* Some cardio can optionally be performed on days off or first thing in the morning.

Day 7: Off

* Some cardio can optionally be performed on days off or first thing in the morning.

Rest Between Sets

Limit rest between sets to a maximum of 60-90 seconds. For barbell squats you may rest up to 2-3 minutes between sets if needed.

Exercise Form

Make sure to perform only quality reps. If your exercise form starts to break down, end the set. This will help you reduce the chance of injury.


Use the same weight for each set of a given exercise. When you can perform the listed reps for each of the sets, progress in weight.


The combination of resistance training and cardio is an excellent choice for overall health, and to assist the body in remaining lean while building mass. Optional cardio can either be 15 minutes of HIIT or 20 minutes of LISS. HIIT is high intensity interval training, and LISS is low intensity steady state.

“Steady state” cardio includes moving at a constant, challenging speed on the treadmill, Stairmaster, elliptical, etc. “HIIT” cardio involves alternating between periods of super-high intense exercise, and a more reasonable, sustainable pace. Sprinting is a good example of high intensity, while walking at a brisk pace would be considered a more sustainable, lower intensity pace.

Click here for 8 quality HIIT cardio workout examples.


To tone up and build a fit and firm physique, you’ll need to back your workouts with quality nutrition. A simple and fast way to calculate your daily caloric intake requirements to build muscle is to determine your TDEE, or total daily energy expenditure.

Click here to calculate your TDEE.

To maximize body composition, it is best to lose 1.5 to 2 pounds of weight per week. If you are losing weight more rapidly than this, add 200-300 calories to your daily intake level. If you are not losing little to no weight each week, remove 200-300 calories from your daily intake level.

Special Notes

Make sure your diet is protein-rich and filled with plenty of whole foods, including quality fats and carbohydrates. For more information on constructing a toning diet, check out our nutrition plans.

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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