The word “toning” means to improve muscle definition. To do so you either need to lose fat, increase muscle tissue, or both. If you try to lose fat without building some muscle, odds are your arms will end up thin, but still flabby. No woman wants flabby, unaesthetic arms.
The following arm workouts will help you build muscle and tone your arms. Combined with a proper eating plan, and given some time, you should start to see some quality results.
1.1 Reverse biceps curl – 2 sets of 15-20 reps
1.2 Standing triceps extension – 2 sets of 15-20 reps
1.3 Upright row – 2 sets of 15-20 reps
2.1 Rope hummer curl – 3 sets of 15-20 reps
2.2 Rope triceps extension – 3 sets of 15-20 reps
2.3 Rope face pull – 3 sets of 15-20 reps
3.1 Alternating biceps curl – 3 sets of 15-20 reps
3.2 Overhead triceps extension – 3 sets of 15-20 reps
3.3 Side lateral raise – 3 sets of 15-20 reps
4.1 Plate biceps curl – 3 sets of 15-20 reps
4.2 Plate overhead triceps extension – 3 sets of 15-20 reps
4.3 Plate front raise – 3 sets of 15-20 reps
If you’re already following a program, but want to work more on your arms and shoulders, you can add this workout as an extra day—provided you don’t train arms two days in a row, that is. Or, if you’re just focusing on arm and shoulder development, you can do this workout twice a week.