- Main GoalBuild Muscle
- Workout TypeSingle Muscle Group
- Training LevelBeginner
- Program Duration12 weeks
- Days Per Week1
- Time Per Workout30-45 minutes
- Equipment RequiredCables, Dumbbells, EZ Bar, Machines
- Target Gender Female
- Workout PDF Download Workout
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.
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
|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|
|Cable Tricep Extension||5||10-15|
|Cable Bicep Curl||5||10-15|
|Seated Dumbbell Hammer Curl||5||10-15|
|Barbell Drag Curl||4||6-8|
|Bent Over Dumbbell Kickback||4||6-8|
|Two Arm Dumbbell Preacher Curl||4||6-8|