These three arm toning workouts for women can be implemented as a 12-week program or used separately and added to your existing muscle building routine.
Exercise Description:
The word “toning” means improving muscle definition. To do this, you either need to lose fat or increase muscle tissue or both. If you try to lose fat without building some muscle, chances are that your arms will be thin but still flabby. No female desires flabby, unaesthetic arms.
The following three arm exercises will help you build muscle and tone your arms. Combined with a proper nutrition plan and given some time, you should start to see some quality results.
The volume will be cyclical over a 12-week period. The blocks are structured as follows:
- Weeks 1 to 4 – Low Volume, sets of 6 to 10 reps.
- Weeks 5 to 8 – Higher Volume, sets of 10 to 15 reps.
- Weeks 9 to 12 – Rest-pause focused.
Low Volume Workouts:
During this time you will perform the most difficult arm building exercises. The focus will be on doing as many reps per set as possible while maintaining good form. Do not train to failure!
Higher Volume Workouts:
The workouts will include lighter isolation exercises, but will include a large number of sets and sets. There will be a dramatic contrast between weeks one through four.
Rest Pause Workouts:
These workouts will be short but physically intense. You will rest for exactly 20 seconds between each set. Use the same weight for each set of a particular exercise.
Please note that this arm program can be split into 3 separate arm workouts and can be run with almost any workout split.
If you follow the program as written, make sure to rest for a week before starting again.
Red also:
4 Day (At Home) Women’s Workout Routine
3 arm exercises for women
1-4. Weeks:
Low Volume
Exercise Sets Repetitions
Close Grip Bench Press or Assisted Dips 3 6-10
Standing Dumbbell Curl 3 6-10
Two Arm Seated Overhead Dumbbell Extension 3 6-10
EZ Bar Preacher Curl 3 6-10
5-8. Weeks:
Higher Volume
Exercise Sets Repetitions
Cable Triceps Extension 5 10-15
Cable Biceps Curl 5 10-15
Bench Dip 5 10-15
Seated Dumbbell Hammer Curl 5 10-15
Weeks 9-12:
Rest Pause
Exercise Sets Repetitions
Skull Crusher 4 6-8
Barbell Drag Curl 4 6-8
Bent Over Dumbbell Kickback 4 6-8
Two Arm Dumbbell Preacher Curl 4 6-8
