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In a society that focuses on women's abs and butts, it's not surprising that women's upper bodies often get neglected. Don't get me wrong, keep on doing those crunches and squats, just don't forget about the area north of the navel. 

Often, women shy away from picking up heavy weights when doing arm exercises because they don't want to 'bulk-up.' Here's the truth though: heavy weights don't necessarily make you bulk-up, they make you stronger, which will give you the 'toned' effect you desire. 

Generally, you should aim for 8-12 reps per set. If you're not struggling to pump out the final reps, then you should probably go up in weight. 

Disclaimer: we do not suggest performing all of these exercises in a single workout