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Reply With QuoteYou are already toned, unless you are paralyzed. If you are looking to increase muscle size & reduce fat content in the upper body, you may want to start with the simple compound exercise, bench press & overhead press with the barbell, starting with 5x5 of an empty bar, and loading 5 lbs every next session, 3 x a week till you stall out 3x. As a support, on the bench press day, add push-ups and chin-ups; and on the overhead press day add pull-ups and dip. Once you get your lifts to close to your body weight, or stall out, you can look at various isolation body building routines to tweak on the particular areas in your shoulder and arm.
Uhm, is that what you are looking for? Or do you need core as well? If you need core as well, just go for SL 5x5 or Starting Strength, those are great simple program to start you on, and once you get things rolling... well, isolation is always there.
An alternative will be failure sets (HIT). An example of a shoulder routine will be a triset @ 50-75% of 10 rep max of frontal raise, upright row and OHP with a barbell, to failure of the rise, then just row and OHP tp failure of the row, and finally just OHP to the failure of the OHP.
You can also try drop sets, were you start with 4 reps on max, drop weight some 15% and go to failure (~ 8 reps, if you can do more, you dropped too much), drop again and go to failure (~ 10 reps), repeat with ~ 12 and ~ 16, rest a minute or two & finish with 30 on a really light weight.
