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
12 weeks
30-45 minutes
Cables, Dumbbells, EZ Bar, Machines
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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

16 Comments+ Post Comment

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Posted Wed, 03/31/2021 - 18:18

Hello, i have started the 10 Week women’s fat loss program. I am highly insecure about my arms hence I would like to incorporate this plan as well in my weekly workouts. I just want to ask weather its good for me or not. My goal is fat loss and i think my arms are bigger than it should be. I really want to lose the arm fat. Would this workout help? Thank you. If so how many times a week?

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Posted Thu, 04/01/2021 - 09:39

Hey Tk - it's best to follow the 10 week women's fat loss program as written. Unfortunately, you can't spot reduce fat.

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Posted Fri, 10/05/2018 - 02:08
Selia Avila

How many times a week do I do this?

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Posted Fri, 10/05/2018 - 11:06

Hi Selia,

You could do them anywhere between 1-3 times per week depending on your goals and other workouts.

Hope this helps!

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Posted Mon, 02/01/2016 - 06:49

Do I have to carry the same weight for the whole 12 weeks?

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Posted Mon, 02/01/2016 - 06:47

Do I have to carry the same weight for the whole 12 weeks?

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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

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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 Wed, 10/22/2014 - 16:19

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, 10/03/2014 - 06:34
michel trainerc

muscles improves metabolism

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Posted Thu, 07/10/2014 - 07:42

Hi. Very desperate. I wanted my leg. Big!!!! And all I had fat fat and fat. Any suggestions please. ..

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Posted Sun, 03/16/2014 - 08:04

Do I do this everyday?? Or once a week?

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Posted Sun, 08/18/2013 - 21:07

how many days/week do I do this arm workout?

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Posted Sun, 04/07/2013 - 10:49

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


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Posted Sun, 03/24/2013 - 02:23

Love this workout! But how heavy do I start with and progress to?? Thanks jess