my program - any suggestions with it

[blueeyes414]

i'm looking to tone up (not get bigger or anything)...

this is the program i've been doing - any suggestions?


Dumbbell Curls - 4 sets (20x10lb, 15x10lb, 15x10lb, 10x15lb)
Tricep Extensions -4 sets (20x10lb, 15x10lb, 15x15lb, 10x15lb)
Dumbbell Press - 4 sets (20x10lb, 15x10lb, 15x15lb, 10x15lb)
Tricep Pulldown - 4 sets (20x10++lb, 15x10++lb, 15x20lb, 10x20lb)
Back Pulldown (like a tricep pulldown but arms are straight out) - 4 sets (20x10++lb, 15x10++lb, 15x20lb, 10x20lb)
Lat Pulldown - 4 sets (20x40lb, 15x40lb, 15x40lb, 10x40lb)
Chest Pulldown - 4 sets (20x40lb, 15x40lb, 15x40lb, 10x40lb)
Thigh Abduction - 4 sets (20x35lb, 15x35lb, 15x40lb, 10x40lb)
Squat w/ DB - 4 sets (20x5lb, 15x5lb, 15x10lb, 10x10lb)
Hamstring Curls - 4 sets (20x25lb, 15x25lb, 15x30lb, 10x30lb)
Leg Press - 4 sets (20x100lb, 15x100lb, 15x120lb, 10x120lb)
Calves (on leg press machine) 4 sets - (20x120lb, 15x120lb, 15x140lb, 10x140lb)

then usually it's the tredmill for 15-30 minutes...

I downloaded 8 minute abs and 8 minute buns so i'm gonna try them out too!

 

[PinkRoses]

There is no such thing as "toning" per say, not how some people sell it to you atleast. Tone is a lower bodyfat, and possibly slightly increasing the size of the muscle

To me that looks like a bad program, before even going on to the fact it might be better split into two days for upper and lower.
Do compound(Multiple muscles) before isolation(single musle) excersizes... So for example:

Squat w/ DB - 4 sets (20x5lb, 15x5lb, 15x10lb, 10x10lb)
Leg Press - 4 sets (20x100lb, 15x100lb, 15x120lb, 10x120lb)
Calves (on leg press machine) 4 sets - (20x120lb, 15x120lb, 15x140lb, 10x140lb)
Hamstring Curls - 4 sets (20x25lb, 15x25lb, 15x30lb, 10x30lb)

Curls only work your hamstrings, squats work a few muscles.