Given that there is no such thing as toning and that muscle is either built or not, you want the most efficient weighttraining program you can find and pair that with an applicable diet and caridovascular program. For getting lean, HIIT cardio (interval training) is really the way to go. High intensities and not a constant rate. Take a look at a sprinter and a marathon runner and figure out what you want to look like. Even longer distance runners and athletes incorporate interval style work to some degree and don't always work at a constant pace (which generally results in a very consistent finisher albeit a very slow one).
Anyway, judging by your program you have far too much isolation style work in there. The body is a system is responds best to exercises that allow it to function as such (i.e. the reasons why squats, presses, rows, and pulls are so good - they are compound movements which stress the musculature of the entire system and result in supperior adaptation). Take a look at the anabolic board - this is primarily the result of people not focusing on improving their capacities in the compound lifts which drive 95% of one's progress. They have a shotgun array of bullshit exercises that don't specifically target any weakness and dilute their efforts. Combine that with insufficient calories to gain mass and just generally poor training methodologies and you wind up needing a lot of drugs to get results out of a crappy program.
You need to improve your squat, your deadlift (or pulling from the floor), your presses (flat and overhead), your pullups/downs, and your rowing. All of this should be barbell freeweights. Training is the same for women as it is for men, mainly it's work capacity that differs. A lot of women are affraid of getting too big. Generally that can't happen as women aren't genetically predisposed to carrying a lot of muscle. If it does, it's a slow process so pretty easy to just stop where you want and maintain - you'll just get there faster.
Anyway, that's my take - and yeah, that probably means a lot of the people on this site and BBing/fitness in general have their programs arranged pretty suboptimally - Yes, that's very true. You can obviously guage the level of success I and others have had just by asking in the training forum or looking over some of the results. For someone with your experience level I'd really just focus on doing a basic workout 3x per week. 2 sets of 10 in the squat, row, bench, overhead, and pulldown. Do that for a while and then move into a more advanced program. Focus on improving and putting more weight on the bar. If you can't handle a barbell, then dumbells are fine. I don't imagine you can pull 135 in the deadlift to do it from the floor. If there are blocks or a power rack with pins, pull from there just below knee height. A good page with lift descriptions for squat, bench, dead is here - they are some of the finest docs on the net and you'll find Arioch's articles in many places:
http://www.midwestbarbell.com/total...hp?showtopic=14.
Compound exercises really develop of a very well balanced and build body. Isolation work should be specifically chosen and targeted to address weak point, not thrown in at shotgun array which is very dilutive to adaptation and your efforts. Most of the guys using the 5x5 do zero rear or side delt isolation work yet have been stunned how much more developed their rear delts have become from increasing their capacity in the row.
Anyway, hope that helps. If you do it, I can guarantee it will help a lot.
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