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
  • Main Goal
    Build Muscle
  • Workout Type
    Single Muscle Group
  • Training Level
  • Program Duration12 weeks
  • Days Per Week
  • Time Per Workout30-45 minutes
  • Equipment Required
    Cables, Dumbbells, EZ Bar, Machines
  • Target Gender Female
  • Workout PDF Download Workout

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
Posted on: 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?

M&S Team Badge
Posted on: 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.

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

How many times a week do I do this?

M&S Team Badge
Posted on: 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!

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

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

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

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

Michael Snyder
Posted on: Sun, 03/22/2015 - 12:07

Core Workout Routine For Rock Hard Abs. Do these two exercises To Strengthen Obliques Fast

Yelka Vargas
Posted on: Fri, 10/24/2014 - 23:49

How many times a week should I perform this exercises? And what is the recommended weight for a beginner?

Posted on: 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.

michel trainerc
Posted on: Fri, 10/03/2014 - 06:34

muscles improves metabolism

Posted on: 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. ..

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

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

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

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

Posted on: 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....

Posted on: Tue, 04/23/2013 - 06:31


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

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