These three arm toning workouts for women can be done as a 12-week program or used individually and included in an ongoing split routine to build muscle.
Description of the workout:
The word “toning” means improving muscle definition. To do this, you either need to lose fat or build muscle tissue, or both. If you are trying to lose fat without building muscle, your arms are likely to be thin but flabby. No female needs flabby, unaesthetic arms.
The following 3 arm exercises will assist you construct muscle and tone your arms. Combined with proper nutrition and some timing, you should begin to see quality results.
The volume will cycle over 12 weeks. The blocks are structured as follows:
- Weeks 1 through 4 – lower volume, 6-10 reps.
- Weeks 5-8 – increased volume, 10-15 reps.
- Weeks 9 through 12 – emphasis on rest-pause.
Lower volume workout :
. At this time you will perform the heaviest exercises for arm development. The focus will be on doing as many reps per set as possible while maintaining good form. Don’t train to failure!
High-volume workout :
Workouts will include light isolation exercises, but a large number of sets and sets. This will be a stark contrast from weks one through four.
Pause workout :
. These workouts will be short but physically intense. You will rest for exactly 20 seconds between each set. Use the same weight for each exercise.
Note that this arm program can be broken down into 3 separate arm workouts that can be done with almost any workout split.
If you follow the program as written, be sure to take a week break before starting it again.
Read also:
Whole-body workout with dumbbells only at home or at the gym
3 arm workouts for women:
Weeks 1-4:
Lower volume
Exercises Repetition Sets:
Bench press with closed grips or deadlifts 3 6-10
Dumbbell curls while standing 3 6-10
Dumbbell curls in a two-hand squat 3 6-10
EZ Bar Preacher Curl 3 6-10
Weeks 5-8:
Higher volume
Exercises Repetition Sets:
Triceps curls on cable 5 10-15
Bicep curls on cable 5 10-15
Bench curls 5 10-15
Dumbbell curls in the squat 5 10-15
Weeks 9-12:
Rest Pause
Exercises Repetition sets:
Skull curls 4 6-8
Barbell curls 4 6-8
Dumbbell Lunges 4 6-8
Two-arm curls with dumbbells 4 6-8
