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5-Day Workout Routine for Women to Get Strong and Toned

2022-03-05 | By: SNAP Fitness
 5-Day Workout Routine for Women to Get Strong and Toned

Gyms have finally opened, and that means you can continue your workout under expert supervision. If your goal is to build strength and get toned, then you must take your workouts a step further. To get your body in shape, you must follow a disciplined diet and an effective workout routine. The best strategy to tone your body is dedicating each day to a single body part. It allows you to focus on all your muscles one by one and get a fit and lean body.

Gyms also follow this routine, and now you can follow the most effective workout strategy with an experienced fitness trainer. If you are thinking about the best workout routines to get fit at home, we have created a 5-Day routine to help you get toned and build strength. This routine will help you keep your body active and work on every body part. Thus, the end result will be a lean and fit body that you craved for years. Read on to know more about the 5-day workout routine.


Gym Workout Routines



Warming up is the first step of your workout routine. It helps your muscles stretch up and get more elastic before you start a high-intensity workout. Warming up will also make you more mobile and flexible. Starting an intense workout session without warming up increases the chances of muscle tearing and rupture. In addition to all of these benefits, warming up will also increase your core body temperature, allowing you to improve your athletic performance during the workout. Your warm-up routine can consist of any light cardio exercises. A few examples of warm-up exercises include:

  • Knee lifts for a minute

  • Heel digs for a minute

  • Ten knee bends

  • Ten hip rotations

  • Twenty head rotations 

You can also do any other light exercises you like while warming up.

Day 1 - Arms and Chest

The first day of gym workout routines will focus on both arms and chest. Many women think that working on their arms and chest will broaden them, and leave them with bulky body. However, correct exercises will help you tone both your arms and chest and get you in the right shape. Perform the following exercises on day one: 

  • Start with four sets of 8 reps flat-bench barbell press.

  • Next, do four sets of push-ups that consist of 10 reps each.

  • Three sets of 15 reps — cable crossovers.

  • Four sets of 12 reps — incline dumbbell flyes.

  • Three sets of 20 reps — tricep rope overhead extension.

  • Four sets of 12 reps — alternate hammer curl for each arm.

  • And finally, do 10 minutes on the elliptical machine. 

Day 2 - Back and Shoulders

The second day will focus on your back and shoulders. All of the gym workout routines will be targeted to engage your back and shoulders. You should maintain a proper posture while performing these exercises for maximum results. Poor posture can do more damage than good. Thus, you must be aware of your posture all the time and ensure all the following exercises are performed correctly.

  • Four sets of 10 reps — standing barbell military press.

  • Four sets of 15 reps — dumbbell lateral raises.

  • Four sets of 10 reps — seated dumbbell shoulder press.

  • Four sets of 19 reps — dumbbell shrugs.

  • Four sets of 10 reps — T-bar rows.

  • Four sets of 12 reps — close grip lat pull downs.

  • And in the end, do 10 minutes on the stationary bike.

Day 3 - Cardio Day

The third day of the workout routine will be your cardio day. These exercises will get your heart rate up and are beneficial to improve your overall health. If your goal is to lose weight and get toned, cardio exercises will help you achieve that. Cardio workouts can include anything from running, cycling, swimming, etc. But you can also perform the following exercises at your home on a cardio day:

  • 10 pushups

  • 15 crunches

  • 20 squat thrusts

  • 10 burpees

  • 10 basketball jumps

  • 10 bicycle crunches

  • 10 jumping jacks

  • 10 mountain climbers

  • 2 to 5 minutes of jumping rope

  • Three sets of 10 hanging leg raise

  • 15 to 20 minutes of jog or low-intensity workout on the treadmill

  • 2 to 3 one minute rounds of planks

Day 4 - Strength Day

Day four will be the strength day of your workout routine. After the cardio day, you must spend a day strength training your muscles. All the exercises will be directed to help increase your overall strength. You will be working with weights on strength day. Since you train your muscles with weights, these exercises will help you build new muscles and strengthen the existing ones. You can perform the following exercises on the strength day:

  • Five sets of 5 reps — incline dumbbell press.

  • Five sets of 5 reps — flat bench barbell press.

  • Five sets of 5 reps — deadlifts.

  • Five sets of 5 reps — barbell bent-over rows.

  • Five sets of 5 reps — barbell clean and press.

  • Five sets of 5 reps — barbell snatch.


Gym workout routines in Dubai


Day 5 - Leg Day

Finally, the last day of gym workout routines will be dedicated to building leg muscles. All of these exercises will be directed towards your legs and help you strengthen them. These exercises will help you tone your legs while increasing strength. You can perform the following exercises on your leg day:

  • Four sets of 8 reps — barbell squats.

  • Three sets of 12 reps — leg press machine.

  • Three sets of 15 reps — hamstring curls.

  • Three sets of 15 reps — leg extensions.

  • Four sets of 10 reps — walking lunges for each leg.

  • Ten minutes on the elliptical machine.

Final Words

If performed correctly, this workout routine will be extremely beneficial in helping you achieve your goal. Targeting a specific muscle on different days gives other muscles time to relax and recover. Thus, it is the most effective form of working out. Since this routine is followed in gyms, you must perform them with the same intensity to see the best results. If you think you require an experienced trainer throughout your fitness journey, joining a gym will be the best decision. Snap Fitness is among the most renowned names. You can trust us to help you get fit and strong. Browse our website to know more about our services, or get in touch with our team at




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