Women's Upper‑Body Toning Plan

Barbell bench press (Women)

Dumbbell Hammer Grip Bench Press

Cable Incline Bench Press

Dumbbell Lying Tricep Extension

Dumbbell Tricep Kickback

Barbell Standing Tricep Extension

Dumbbell Bent Over Row

Cable Seated Row

Barbell reverse grip bent over row

Dumbbell Bicep Curl

Dumbbell Hammer Curl

Dumbbell Spider Bicep Curl

Dumbbell Standing Shoulder Press

Dumbbell Seated Lateral Raise

Dumbbell Upright Row

Dumbbell Hammer Shoulder Press

Dumbbell Leaning Lateral Raise

Dumbbell Rear Delt Row

Dumbbell Seated Bicep Curl

Dumbbell Cross Body Hammer Curl

Dumbbell Bench One Arm Tricep Kickback

Bodyweight Tricep Extension

Plank Leg Lift

Plank Frog Jump