6‑Week Arm Toning Workout for Women

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6‑Week Arm Toning Workout for Women

A beginner-friendly gym plan designed to tighten, strengthen, and shape your arms in just six weeks.

Beginner

Build Muscle

2 days/week

Gym

For Women

6 Weeks

Workout Plan

Weeks 1–2 — Technique & Muscle Activation

Triceps

Biceps

1

Cable Pushdown

Set	Reps	Weight
1	15	-
2	15	-
3	15	-

Notes:

3 sets of 12 to 15 reps

2

Smith Machine Close-Grip Bench Press

Smith Machine Close-Grip Bench Press - frame 1

Smith Machine Close-Grip Bench Press - frame 2

Set	Reps	Weight
1	15	-
2	15	-
3	15	-

Notes:

3 sets of 12 to 15 reps

3

Dumbbell Concentration Curl

Set	Reps	Weight
1	15	-
2	15	-
3	15	-

Notes:

3 sets of 12 to 15 reps

4

Cable Curl

Set	Reps	Weight
1	15	-
2	15	-
3	15	-

Notes:

3 sets of 12 to 15 reps

Weeks 3–4 — Strength & Arm Development

Biceps

Triceps

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Weeks 5–6 — Tone & Definition

Triceps

Biceps

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Workout Plan • Coach Guide • Frequently Asked Questions