Arm workout for women with dumbbells to tone and sculpt your muscles. Do this home workout 4/5 times a week to obtain toned arms, shoulders, biceps and triceps fast. Calorie Burn: 80 – 200. Exercise frequency: do the workout 4 times a week to get instant benefits. Fitness Workout Videos by Lumowell (It is of prime importance to consult your doctor before starting these training exercises).