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zen_soul

I need help toning my arms ! and my belly will just not get flat !! Some tips please

Feel free to friend request

nickhuffman74

Higher reps on this work sheet to tone up. Also you have to keep burning through your body fat to tone up more. And by no means am I trying to say you are fat, so please dont take it that way

Shoulders & Arms
Week 1 Week 2 Week 3 Week 9 Week 11
01 Alternating Shoulder Press R_____ W______ R_____ W______ R_____ W______ R_____ W______ R_____ W______
R_____ W______ R_____ W______ R_____ W______ R_____ W______ R_____ W______
02 In Out Bicep Curls R_____ W______ R_____ W______ R_____ W______ R_____ W______ R_____ W______
R_____ W______ R_____ W______ R_____ W______ R_____ W______ R_____ W______
03 Two arm Tricep KickBakcs R_____ W______ R_____ W______ R_____ W______ R_____ W______ R_____ W______
(Plain Tricep kickback) R_____ W______ R_____ W______ R_____ W______ R_____ W______ R_____ W______
04 Deep Swimmers Presses R_____ W______ R_____ W______ R_____ W______ R_____ W______ R_____ W______
(Curl then press, Curl down) R_____ W______ R_____ W______ R_____ W______ R_____ W______ R_____ W______
05 full Supintation Concentration Curls R_____ W______ R_____ W______ R_____ W______ R_____ W______ R_____ W______
(Curl across body) R_____ W______ R_____ W______ R_____ W______ R_____ W______ R_____ W______
06 Chair Dips R_____ W______ R_____ W______ R_____ W______ R_____ W______ R_____ W______
R_____ W______ R_____ W______ R_____ W______ R_____ W______ R_____ W______
07 Upright Rows R_____ W______ R_____ W______ R_____ W______ R_____ W______ R_____ W______
(lift to chin) R_____ W______ R_____ W______ R_____ W______ R_____ W______ R_____ W______
08 Static Arm Curls R_____ W______ R_____ W______ R_____ W______ R_____ W______ R_____ W______
R_____ W______ R_____ W______ R_____ W______ R_____ W______ R_____ W______
09 Flip Grip Twist Tricep Kickbacks R_____ W______ R_____ W______ R_____ W______ R_____ W______ R_____ W______
R_____ W______ R_____ W______ R_____ W______ R_____ W______ R_____ W______
10 two Angle Shoulder Flys R_____ W______ R_____ W______ R_____ W______ R_____ W______ R_____ W______
R_____ W______ R_____ W______ R_____ W______ R_____ W______ R_____ W______
11 Crouching Cohan Curls R_____ W______ R_____ W______ R_____ W______ R_____ W______ R_____ W______
R_____ W______ R_____ W______ R_____ W______ R_____ W______ R_____ W______
12 Lying down Tricep Extensions R_____ W______ R_____ W______ R_____ W______ R_____ W______ R_____ W______
R_____ W______ R_____ W______ R_____ W______ R_____ W______ R_____ W______

nickhuffman74

Yikes that was in an xls spreed sheet. If you want a copy msg me.

DanaDark

Lift weights with your arms.

Lose body fat.

Done. Next in line please?

zen_soul

Thanks for the help. I would have never thought of that !

bagge72

Higher reps on this work sheet to tone up. Also you have to keep burning through your body fat to tone up more. And by no means am I trying to say you are fat, so please dont take it that way

Shoulders & Arms
Week 1 Week 2 Week 3 Week 9 Week 11
01 Alternating Shoulder Press R_____ W______ R_____ W______ R_____ W______ R_____ W______ R_____ W______
R_____ W______ R_____ W______ R_____ W______ R_____ W______ R_____ W______
02 In Out Bicep Curls R_____ W______ R_____ W______ R_____ W______ R_____ W______ R_____ W______
R_____ W______ R_____ W______ R_____ W______ R_____ W______ R_____ W______
03 Two arm Tricep KickBakcs R_____ W______ R_____ W______ R_____ W______ R_____ W______ R_____ W______
(Plain Tricep kickback) R_____ W______ R_____ W______ R_____ W______ R_____ W______ R_____ W______
04 Deep Swimmers Presses R_____ W______ R_____ W______ R_____ W______ R_____ W______ R_____ W______
(Curl then press, Curl down) R_____ W______ R_____ W______ R_____ W______ R_____ W______ R_____ W______
05 full Supintation Concentration Curls R_____ W______ R_____ W______ R_____ W______ R_____ W______ R_____ W______
(Curl across body) R_____ W______ R_____ W______ R_____ W______ R_____ W______ R_____ W______
06 Chair Dips R_____ W______ R_____ W______ R_____ W______ R_____ W______ R_____ W______
R_____ W______ R_____ W______ R_____ W______ R_____ W______ R_____ W______
07 Upright Rows R_____ W______ R_____ W______ R_____ W______ R_____ W______ R_____ W______
(lift to chin) R_____ W______ R_____ W______ R_____ W______ R_____ W______ R_____ W______
08 Static Arm Curls R_____ W______ R_____ W______ R_____ W______ R_____ W______ R_____ W______
R_____ W______ R_____ W______ R_____ W______ R_____ W______ R_____ W______
09 Flip Grip Twist Tricep Kickbacks R_____ W______ R_____ W______ R_____ W______ R_____ W______ R_____ W______
R_____ W______ R_____ W______ R_____ W______ R_____ W______ R_____ W______
10 two Angle Shoulder Flys R_____ W______ R_____ W______ R_____ W______ R_____ W______ R_____ W______
R_____ W______ R_____ W______ R_____ W______ R_____ W______ R_____ W______
11 Crouching Cohan Curls R_____ W______ R_____ W______ R_____ W______ R_____ W______ R_____ W______
R_____ W______ R_____ W______ R_____ W______ R_____ W______ R_____ W______
12 Lying down Tricep Extensions R_____ W______ R_____ W______ R_____ W______ R_____ W______ R_____ W______
R_____ W______ R_____ W______ R_____ W______ R_____ W______ R_____ W______

To much info here.

Really to tone up would be to either lose enough fat to see the muscle definition you currently have, or you can lift moderate weights, and make the muscle you have a little bit bigger, and more defined (not bulky). Best way to do that is compound lifts. A lot of women don't want to do that on here. So the best way might be to do like a Jillian Michael's ripped in 30 type thing where it works with light weights, it is pretty much a fat burning cardio workout that uses light resistance to maintain the muscle you have.