ryanlafortune Member

I am going to list off some things and you will need to google. Work on your core, and also strengthen your low back... good mornings, reverse hypers, Romanian deadlifts,

There is no way to quickly build muscle. Eat a slight caloric surplus, do curls, extensions, presses and pulls. "Toning" is a fake word from the diet industry for slight caloric deficit. You need to choose a goal... do you want bigger arms or do you want smaller arms with vascularity... your post is two different goals.