Three Muscle Toning Arm Workouts For Women

These three arm toning workouts for women can be run as a 12 week program, or used individually and inserted into your current muscle building split routine.

Workout Summary

Build Muscle
Single Muscle Group
Beginner
1
Cables, Dumbbells, EZ Bar, Machines
Female

Workout Description

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 three 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.

Volume will be cycled over a 12 week period. Blocks are structured like this:

  • Weeks 1 to 4 - Lower Volume, 6 to 10 rep sets.
  • Weeks 5 to 8 - Higher Volume, 10 to 15 rep sets.
  • Weeks 9 to 12 - Rest-pause focus.

Lower Volume Workouts. During this time you be performing the hardest arm building exercises. The focus will be on doing as many reps per set as possible while keeping good form. Do not train to failure!

Higher Volume Workouts. Workouts will feature lighter isolation exercises, but a lot of sets and sets. It will be a dramatic contrast to weeks one to four.

Rest-Pause Workouts. These workouts will be brief, but physically intense. You will be resting exactly 20 seconds between each set. Use the same weight for each set of a given exercise.

Please note that this arm program can be broken up into 3 separate arm workouts, which could be run with nearly any training split.

If you do follow the program as written, make sure to take one week of rest before starting it again. 

3 Arm Workouts for Women

Weeks 1-4
Lower Volume
Exercise Sets Reps
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
Weeks 5-8
Higher Volume
Exercise Sets Reps
Cable Tricep Extension 5 10-15
Cable Bicep Curl 5 10-15
Bench Dip 5 10-15
Seated Dumbbell Hammer Curl 5 10-15
Weeks 9-12
Rest Pause
Exercise Sets Reps
Skullcrusher 4 6-8
Barbell Drag Curl 4 6-8
Bent Over Dumbbell Kickback 4 6-8
Two Arm Dumbbell Preacher Curl 4 6-8
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About The Author
John Gormen has been a successful personal trainer for over 7 years. He is known for his ability to help clients lose weight and get into top condition.

10 Comments+ Post Comment

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Posted Sun, 03/24/2013 - 02:23
Jessica
Love this workout! But how heavy do I start with and progress to?? Thanks jess
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Posted Sun, 04/07/2013 - 10:49
Kari
Thanks for this. How many days a week for this arm routine weeks 1-4, and so on? maybe I missed that in the description....
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Posted Tue, 04/23/2013 - 06:31
lolly
1
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Posted Sun, 08/18/2013 - 21:07
Becki
how many days/week do I do this arm workout?
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Posted Sun, 03/16/2014 - 08:04
Andrea
Do I do this everyday?? Or once a week?
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Posted Thu, 07/10/2014 - 07:42
Victoria
Hi. Very desperate. I wanted my leg. Big!!!! And all I had fat fat and fat. Any suggestions please. ..
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Posted Fri, 10/03/2014 - 06:34
michel trainerc
muscles improves metabolism
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Posted Wed, 10/22/2014 - 16:19
dede
When I was with my trainer he had me start off with a comfortable weight and when I did my 2nd set I would go a little heavier and 3rd set a little more heavier.
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Posted Fri, 10/24/2014 - 23:49
Yelka Vargas
How many times a week should I perform this exercises? And what is the recommended weight for a beginner?
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Posted Sun, 03/22/2015 - 12:07
Michael Snyder
Core Workout Routine For Rock Hard Abs. Do these two exercises To Strengthen Obliques Fast