Below is a sample beginner to intermediate 12 week toning gym workout routine for men kindly copied from the bestselling book Gym Workouts: Maps to Success.

The gym workout plan provided is suitable for most healthy active men to use within a gym environment of limited gym equipment. If you are unsure how to perform any exercise, please review our Exercise Index or click on the exercise, as most will link to a demonstration.

Toning for Men Gym Workout - Part 1:

Sample Gym Routine - Toning (for Men) 1 Weeks - 1 to 6 Training Days - Twice a Week (i.e. Monday & Friday) Working Sets - 2 (2 mins. rest between sets). Repetitions - 12 Percentage of 1 RM (if applicable) - 50% No. EXERCISE TARGET AREA 1 Incline Dumbbell Press Pectoralis Major (Chest) 2 Wide-Grip Pulldowns (to Front) Latissimus Dorsi (Back) 3 Leg Extensions Quadriceps (Thighs) 4 Lying Leg Curl Hamstrings (Leg Bicep) 5 EZ Bar Curls Biceps (Arm) 6 Dumbbell Lateral Raises* Lateral Deltoids (Shoulders) 7 Tricep Pressdowns Triceps (Arm) 8 Standing Calf Raises Gastrocnemius (Calf) 9 Core Training: Ab Crunches Rectus Abdominis (Stomach) 10 Cardio Workout (Steady State) Cardiovascular

*IMPORTANT NOTE: To avoid possible injury, start movement a few inches away from your thigh, as the far weaker Supraspinatus (Rotator Cuff Muscle) initiates lateral arm movement.

MORE IMPORTANT NOTES: Relevant stretching and several warm-up sets are advisable before performing each exercise.

Toning for Men Gym Workout - Part 2:

Sample Gym Routine - Toning (for Men) 2 Weeks - 7 to 12 Training Days - 3 Times a Week (i.e. Monday, Wednesday, Friday) Working Sets - 2 to 3 (2 mins. rest between sets) Repetitions - 12 to 15 Percentage of 1 RPM (if applicable) - 50% No. EXERCISE TARGET AREA 1 Incline Dumbbell Flyes Pectoralis Major (Chest) 2 Flat Bench Press Pectoralis Major (Chest) 3 Stiff-Arm Pulldowns Latissimus Dorsi (Back) 4 Wide-Grip Pulldowns (to Front) Latissimus Dorsi (Back) 5 Superset Leg Extension & Lying Leg Curl Quadriceps & Hamstrings (Thighs & Leg Bicep) 6 45 Degree Leg Press Quadriceps (Thighs) 7 Arnold Dumbbell Shoulder Press Deltoids (Shoulders) 8 Superset Bicep Curl Machine & Tricep Ext. Machine Biceps & Triceps (Arm) 9 Standing Calf Raises Gastrocnemius (Calf) 10 Ab Crunches & Lying Hip Flexion Rectus Abdominis & Hip Flexors (Stomach) 11 Cardio Workout (Steady State) Cardiovascular

IMPORTANT NOTES: Relevant stretching and several warm-up sets are advisable before performing each exercise.

After completing this sample 12 week gym program, you can review Gym Routine Upgrade Options, or, a sensible gym program progression would be to perform the sample Circuit Training Gym Routine, Endurance Gym Routine or Strength Gym Routine (depending upon your goals). Better-still, check out the many thousands of workouts available through our free app.

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