Question:
What is the best home training program for toning your arms? I am female, wanting to tone up but not bulk up my arms.
Answer:
I would recommend a variation of exercises with strength band, dumbbells and body weight. Combine it, of yourse, with a balanced whole body training.
A good training regiment for arms would be:
train with low weight and high amount of repetition (15-30 reps, slow and steady movement with good control of motion)
triceps:
bench dips
tricep kick backs with dumbbell/strength band
tricep pull down with strength band (fix band at room door)
tricep press over head with dumbbell/strength band
push ups on knees / normal push ups with variations of hand position (from wide to narrow)
biceps:
bent forward row with dumbbells/strength band
biceps curls (single arm/both arms) wirh dumbbell/strength band – vary the directions of movement (from inwards to outwards)
Execute 2-3 times per week your arm workout, with 3 exercises for each tricpes and biceps, 2-3 sets each exercise with low to medium weight, 15-30 repetitions in slow steady manner (count 4 up-hold 2-4 down) – and integrate it into your whole body training.
Ps: if you notice your muscles developing to fast (might be in your genes) reduce weight or adjust your diet.
Hope it helped – have a good training!
