{"id":7038,"date":"2026-08-27T09:44:19","date_gmt":"2026-08-27T05:44:19","guid":{"rendered":"https:\/\/nitrogymuae.com\/?p=7038"},"modified":"2026-08-27T09:56:45","modified_gmt":"2026-08-27T05:56:45","slug":"5-day-gym-routine-for-women-tone-not-bulk","status":"publish","type":"post","link":"https:\/\/nitrogymuae.com\/index.php\/5-day-gym-routine-for-women-tone-not-bulk\/","title":{"rendered":"5-Day Gym Routine for Women Who Want to Tone, Not Bulk"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"7038\" class=\"elementor elementor-7038\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-b04121a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b04121a\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-bf742ca\" data-id=\"bf742ca\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-afd5fdc elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"afd5fdc\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-ab174d8\" data-id=\"ab174d8\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d457518 elementor-widget elementor-widget-heading\" data-id=\"d457518\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">5-Day Gym Routine for Women Who Want to Tone, Not Bulk\n\n\n\n\n\n\n<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e3ade77 elementor-widget elementor-widget-text-editor\" data-id=\"e3ade77\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Do you want to improve your body shape without focusing on building a bulky look? Then it&#8217;s important to follow a well-planned gym routine for women; it can help you work towards a toned and stronger body. So if you want to get a toned body it is not about avoiding weights; it&#8217;s about using the right exercises, intensity, and consistency. No idea for how to structure your week, don&#8217;t worry this article will give you the five-day female gym programme Dubai that can give you a clear starting point.\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9b0dc4d elementor-widget elementor-widget-button\" data-id=\"9b0dc4d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/nitrogymuae.com\/index.php\/al-barsha-lulu\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Know more<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3ce416e elementor-widget elementor-widget-image\" data-id=\"3ce416e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"597\" src=\"https:\/\/nitrogymuae.com\/wp-content\/uploads\/2026\/08\/gym-routine-for-women-1024x597.png\" class=\"attachment-large size-large wp-image-7039\" alt=\"gym routine for women\" srcset=\"https:\/\/nitrogymuae.com\/wp-content\/uploads\/2026\/08\/gym-routine-for-women-1024x597.png 1024w, https:\/\/nitrogymuae.com\/wp-content\/uploads\/2026\/08\/gym-routine-for-women-300x175.png 300w, https:\/\/nitrogymuae.com\/wp-content\/uploads\/2026\/08\/gym-routine-for-women-768x448.png 768w, https:\/\/nitrogymuae.com\/wp-content\/uploads\/2026\/08\/gym-routine-for-women.png 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c8c7b5a elementor-widget elementor-widget-heading\" data-id=\"c8c7b5a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Day 1: Lower Body and Glutes\n\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-c75472b elementor-widget elementor-widget-text-editor\" data-id=\"c75472b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Start your week with lower body, by doing for squats, lunges, glute bridges, leg presses, and Romanian deadlifts, for building strength in your legs and glutes. Don&#8217;t rush into heavy weights. Start with something you can control with good form, and as you get stronger, you can gradually increase it. This toning workout for women can also help you stay active while working towards better strength and muscle.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-09a01b2 elementor-widget elementor-widget-heading\" data-id=\"09a01b2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Day 2: Upper Body<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c5e9a99 elementor-widget elementor-widget-text-editor\" data-id=\"c5e9a99\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">On day 2, you can focus on your arms, shoulders, chest, and back. For that, you must do the exercises;<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lat pulldowns<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated cable rows<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulder presses<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chest presses<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bicep curls<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tricep pushdowns<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">While doing these exercises, you should aim for controlled movements rather than rushing through your repetitions. Also, it&#8217;s important to follow a gym routine for women rather than lifting very heavy weights.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-058c67e elementor-widget elementor-widget-heading\" data-id=\"058c67e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Day 3: Cardio and Core\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-79dccf9 elementor-widget elementor-widget-text-editor\" data-id=\"79dccf9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">You can make Day 3 a bit lighter this is where you mix in some cardio with core work. It helps you <a href=\"https:\/\/nitrogymuae.com\/index.php\/effective-ways-to-lose-belly-fat-and-improve-your-overall-health\/\">build endurance and strengthen<\/a> your midsection. So all you have to do is spend 20\u201330 minutes walking on a treadmill, cycling, using an elliptical, or doing another cardio activity you enjoy. Or else you can follow this with exercises such as planks, dead bugs, bicycle crunches, and leg raises. When you follow this combination, it can make your gym routine for women more balanced<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8f827ff elementor-widget elementor-widget-heading\" data-id=\"8f827ff\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Day 4: Full-Body Strength\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5a8a5f8 elementor-widget elementor-widget-text-editor\" data-id=\"5a8a5f8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">On Day 4, you focus on your whole body. Go for goblet squats, dumbbell rows, step-ups, dumbbell chest presses, and kettlebell deadlifts these hit multiple muscle groups at once, which makes this day one of the most effective for overall strength. Just make sure you keep your movements controlled and give yourself enough rest between sets. That&#8217;s what makes the difference here, not just how many exercises you get through. Following the <a href=\"https:\/\/nitrogymuae.com\/index.php\/gym-consistency-tips-psychology-secrets\/\">gym routine for women<\/a> is more balanced and suitable for different <a href=\"https:\/\/www.nhs.uk\/live-well\/exercise\/physical-activity-guidelines-for-adults-aged-19-to-64\/\">fitness goals<\/a>.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-71aabc7 elementor-widget elementor-widget-heading\" data-id=\"71aabc7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Day 5: Glutes, Legs and Light Cardio\n\n\n\n\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3c36fe1 elementor-widget elementor-widget-text-editor\" data-id=\"3c36fe1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Day 5, finish the week with another lower-body session, but you should skip repeating Day 1 exactly. You can try hip thrusts, cable kickbacks, lateral band walks, hamstring curls, and calf raises. Once you&#8217;re done with the exercises and if you feel comfortable, try to add 15\u201320 minutes of light cardio at the end too. But make sure to keep it moderate, this give your body enough time to recover before the next training week begins. This 5 day workout plan for women gives you a structured way to work different muscle groups throughout the week.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b9c9df3 elementor-widget elementor-widget-heading\" data-id=\"b9c9df3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">How to Make This Routine Work for You?\n\n\n\n\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6879624 elementor-widget elementor-widget-text-editor\" data-id=\"6879624\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Following a 5-day workout plan for women gives you better results, but that doesn&#8217;t work alone; you need to follow proper nutrition, sleep, hydration, and recovery. Are you new to exercise or gym? Then it&#8217;s better for you to start with lighter weights and fewer sets, and you can gradually increase the resistance or repetitions. There are several <a href=\"https:\/\/nitrogymuae.com\/index.php\/al-barsha-lulu\/\">gyms in barsha<\/a> that offer strength and fitness facilities, but make sure you choose the\u00a0<\/span><a href=\"https:\/\/nitrogymuae.com\/index.php\/al-barsha-lulu\/\" target=\"_blank\" rel=\"noopener\">best gyms in Al Barsha<\/a><span style=\"font-weight: 400;\">\u00a0that are comfortable and easy to reach and also make it easier to stay consistent.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c92f946 elementor-widget elementor-widget-heading\" data-id=\"c92f946\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Frequently Asked Questions\n\n\n\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-90d0006 elementor-widget elementor-widget-elementskit-faq\" data-id=\"90d0006\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"elementskit-faq.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"ekit-wid-con\" >\n                <div class=\"elementskit-single-faq elementor-repeater-item-c2fb2e4\">\n            <div class=\"elementskit-faq-header\">\n                <h2 class=\"elementskit-faq-title\">How many reps and sets are best for toning?<\/h2>\n            <\/div>\n            <div class=\"elementskit-faq-body\">\n                Generally, 12-15 reps for 3 sets with moderate weight works best for toning.\n            <\/div>\n        <\/div>\n                <div class=\"elementskit-single-faq elementor-repeater-item-aecfd4f\">\n            <div class=\"elementskit-faq-header\">\n                <h2 class=\"elementskit-faq-title\">How much cardio should be included?<\/h2>\n            <\/div>\n            <div class=\"elementskit-faq-body\">\n                20-30 minutes of cardio (walking, cycling, jogging) 3-4 times a week is enough to support fat burn and enhance toning.            <\/div>\n        <\/div>\n                <div class=\"elementskit-single-faq elementor-repeater-item-3233aa2\">\n            <div class=\"elementskit-faq-header\">\n                <h2 class=\"elementskit-faq-title\">How long before I see results?<\/h2>\n            <\/div>\n            <div class=\"elementskit-faq-body\">\n                With consistency, visible toning can appear in about 4-6 weeks. Because it requires patience.            <\/div>\n        <\/div>\n                                <script type=\"application\/ld+json\">{\"@context\":\"https:\/\/schema.org\",\"@type\":\"FAQPage\",\"mainEntity\":[{\"@type\":\"Question\",\"name\":\"How many reps and sets are best for toning?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Generally, 12-15 reps for 3 sets with moderate weight works best for toning.\\n\"}},{\"@type\":\"Question\",\"name\":\"How much cardio should be included?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"20-30 minutes of cardio (walking, cycling, jogging) 3-4 times a week is enough to support fat burn and enhance toning.\"}},{\"@type\":\"Question\",\"name\":\"How long before I see results?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"With consistency, visible toning can appear in about 4-6 weeks. Because it requires patience.\"}}]}<\/script>\n                \n    <\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5afb3ce elementor-widget elementor-widget-heading\" data-id=\"5afb3ce\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Conclusion\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-24968dd elementor-widget elementor-widget-text-editor\" data-id=\"24968dd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div role=\"feed\" aria-label=\"Chat messages\" aria-describedby=\"_r_m8_\" aria-busy=\"false\" data-find-provider-scope=\"\">\n<div data-sizer-excess=\"0\">\n<div data-index=\"199\" data-last-message=\"true\">\n<div tabindex=\"0\" role=\"article\" aria-setsize=\"200\" aria-posinset=\"200\" aria-label=\"Message 200 of 200\">\n<div data-test-render-count=\"1\">\n<div class=\"group\">\n<div class=\"contents\">\n<div class=\"group relative relative pb-[var(--msg-assistant-pb,0.75rem)]\" data-is-streaming=\"false\">\n<div class=\"font-claude-response relative leading-[1.65rem] [&amp;_pre&gt;div]:bg-bg-000\/50 [&amp;_pre&gt;div]:border-0.5 [&amp;_pre&gt;div]:border-border-400 [&amp;_.ignore-pre-bg&gt;div]:bg-transparent [&amp;_.standard-markdown_:is(p,blockquote,h1,h2,h3,h4,h5,h6)]:pl-2 [&amp;_.standard-markdown_:is(p,blockquote,ul,ol,h1,h2,h3,h4,h5,h6)]:pr-8 [&amp;_.progressive-markdown_:is(p,blockquote,h1,h2,h3,h4,h5,h6)]:pl-2 [&amp;_.progressive-markdown_:is(p,blockquote,ul,ol,h1,h2,h3,h4,h5,h6)]:pr-8\">\n<div class=\"standard-markdown grid-cols-1 grid [&amp;_&gt;_*]:min-w-0 gap-3 standard-markdown\">\n<p><span style=\"font-weight: 400;\">Building a stronger, more toned body doesn&#8217;t have to mean spending hours figuring out the &#8220;perfect&#8221; routine. If you&#8217;re following a women&#8217;s gym routine Dubai and aren&#8217;t sure how many days to train or which exercises actually work, this 5-day plan makes it simple. Designed to fit into a busy weekly schedule, it focuses on real strength gains, better muscle definition, and the kind of confidence that comes from seeing consistent progress all without turning your workouts into a second job. Contact <a href=\"https:\/\/nitrogymuae.com\/\">Nitro Gym<\/a> they provide expert trainers and a supportive environment, staying consistent becomes a lot easier too.<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-782bcaa elementor-widget elementor-widget-button\" data-id=\"782bcaa\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/nitrogymuae.com\/index.php\/contact-us\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Contact Us<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Why You&#8217;re Not Losing Weight Despite Going to the Gym? You\u2019re at the gym every single day. Same workout, same effort, same diet, and yet no change? This situation could be frustrating, right? Why?\u00a0\u00a0It&#8217;s called a weight loss plateau. But it&#8217;s quite normal in a weight loss journey. If you\u2019re trying to lose weight, exercise [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":7039,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13],"tags":[],"class_list":["post-7038","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-loss-lifestyle"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>5-Day Gym Routine for Women: Tone Without Bulking<\/title>\n<meta name=\"description\" content=\"Follow this 5-day gym routine for women designed to tone, not bulk. 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