Toned upper arms: Tired of flabby arms? This workout takes only 10 minutes a day.

This applies to muscle building as well as toning and strength endurance: To achieve your goal of toned upper arms, initially choose only 2 to 3 exercises from each of our two workouts per training session.

More exercises won't improve performance, but will only lead to overtraining of the arm muscles—especially for beginners. This means the muscles can't fully recover between training sessions, and strong upper arms will grow slowly.

Your arm muscles need breaks to adapt to the training stimuli. Sore muscles hurt for a reason: the strain has caused micro-tears in the stressed tissue. These are slowly repaired during the recovery phase, and new cells develop – preparing you for the next strain.

If you regularly increase your training weight and volume and take sufficient breaks, this cycle will continue. Therefore, take at least one day's rest after each workout.