Workout Routine for Toning up and Dieting

Monday

Chest
Incline Bench Press 3 x 12 reps
Flat Bench Press 3 x 12 reps
Cable Crossovers 3 x 12 reps
Dips 3 sets to failure
Shoulders
Dumbbell Laterals 3 x 15 reps
Bent Dumbbell Laterals 3 x 15 reps
Cable Side Raises 3 x 15 reps
Triceps
Cable Pushdowns 3 x15 reps
Rope Pushdowns 3 x 15 reps
Dumbbell Kickbacks 3 x 15 reps

Wednesday

Back
Lat Pulldowns 3 x 15 reps
Seated Rows 3 x 15 reps
Dumbbell Rows 3 x 15 reps
Pullups 3 sets to failure
Biceps
Preacher Curls 3 x 15 reps
Barbell Curls 3 x 15 reps
Cable Crossover Curls 3 x 15 reps
Hammer Curls 3 x 8 reps

Friday

Legs
Barbell Squats 3 x 15 reps
Quad Machine 3 x 15 reps
Lunges 3 x 15 reps
Hamstring Machine 3 x 15 reps
Calf Raises (seated and standing) 3 x 12 reps
Stomach
Crunches.. crunches.... more crunches
Medicine ball crunches 3 x 20 reps
Decline crunches 3 x 20 reps
Twisting Crunches 3 x 20 reps