Everyone wants great arms, rather you are a man or a woman, having great sculpted arms is a must. Training the guns has various patterns, you can find millions of articles lecturing about that. Depends on your goals, your body type, and the way you train, will give you different results, however, having proportional arms is main thing we have to consider. 

Before going any further, let us mention some mistakes that you could be doing. 

Over-training your arms can lead to injuries, you are already taking them to their limits while doing other compound movements, so training them once a week or even once every two weeks, is more than enough to give you great arms.

Lifting above your capacity will not give you good results. The arms has small muscles, they are designed for fast/mobility performance, thus a perfect form is required to get optimum results, also, respecting a good form will protect you muscles to get torn.  

Here is the best exercises for mass, strength, and sculpting your arms:

Biceps 

Barbell Curls: 5 SETS / 5-15 REPS (Progressive Overload)

Preacher Curls: 3 SETS / 8-10 REPS (Progressive Overload)

Hammer Curls: 2 SETS / 10 REPS (Progressive Overload)

Triceps

EZ-Bar Skull-crusher: 6 SETS / 6-12 REPS (Progressive Overload)

Close Grip Barbell Bench Press: 3 SETS / 15 REPS (Progressive Overload)

Rope Press-down: 2 SETS / 10-15 REPS (Progressive Overload)

In view of the fact that the hormonal changes has mighty impacts, on the female and the male body, the principals of training and eating must know changes as well. In this article we will mention what happens to the body in your 40's and 50's, afterwards we will adduce the right solution for those particular changes. I made sure that this article is short enough, mentioning just the "core" of the main things you need to do. Another important thing needs to be mentioned before we proceedis your skin elasticity, here is an awesome article about skin care for fitness enthusiasts. 

MAIN CHANGES

Metabolism: 

Get low every decade by 2%, even if it's a low declination, it has a big impact.

Bones' Density: 

Get less dense by 1% every decade, it's a natural chemical reaction, caused by slow cells' dividend.

Libido: 

Declining because of stress and hormonal changes.The hormonal changes are loud and clear do without further ado, let's hit the part that matters, which is what you could do, in order to stop the declination of your metabolism, bones' density and your libido.

SOLUTIONS

Strength Training: 

The best kind of training you can follow, is strength training, it allows you to maintain balance, protect your skeleton by giving your bones a healthy strong density, and especially boost your metabolism by 6%. Thus concentrating on big lifts, with low amount of reps will avoid you from injuries, while giving you the chance to furn a lot of "fuel", in order to lose the extra body-fat. 

Nutrition:

Eating organic food that contain calcium and vitamin D will allow your bones to get denser, thus makes you feels stronger when you lift.Eat your proteins and healthy fats, to boost your mood and get rid of stress.

The lower body of the woman is the most important part to focus on, the majority of you ladies don't want wide lats or 18 inch arms, also, the fat storing protocol in the woman's body make the fats go to the thighs and the backside, thus concentrating on working out your lower body intensely is a must.

In order to get sexy thighs and a round backside that fits the width, you need to do the right exercises that fits your requirements, the following is a standard program to target your lower body and sculpt those muscles with the right way, ergo you will develop a pear shaped body. Our goal will be revealing the feminine shape, by developing the thighs  andthe backside's sweeps, and of course leveling up the lower body strength. Also doing cardio will help lose the fats surrounding your thighs and glutes to bring up those nice shaped muscles, however this workout is so intense, it will make you burn so much fat, thus the muscles will show up.

THE WORKOUT:

Squat 5 SETS / 6-15 REPS ( Progressive Overload)

Keep the feet apart above the shoulders' width, but not to wide, the more close the feet are, the more your core is stable, and the more you target the quads. Of course you will be squatting to the depth.

Sumo Deadlift 3 SETS / 20 REPS (Use light weights)

Depends on the technique, each version will be targeting a different muscle group, over here, we want to target the abductors, the hamstring and the glutes, thus the body posture must follow these three simple rules: The shins must be parallel at the starting point, the back must stay flat, while you're pulling with your glutes and hamstrings keep the knees outwards to use your abductors.

Stiff-Legged Deadlift 4 SETS / 10-15 REPS

Now we will target especially the hamstrings, and also touch lit bit the glutes. Even if it's called stiff-legged deadlift, the knees must stay loose ( bend ) a little bit, while moving moving the weight upwards, the bar must stay close to the legs and moving these late backward to activate the hamstrings in order to move the weight.

Lunges 5 SETS / 10 REPS

This is a finishing exercise to target the glutes, the abductors, and the quads, it will pump your glutes so good, and give you a nice rounded feminine sweep for your backside.

Calve Raises 5 SETS / 20 REPS

Don't ignore the calves, proportions are also important, having diamond shaped calves will make your thighs stand out, and also helps develop the strength level

Serves:  4-6




Method

1. Use a roasting dish for the peppers and eggplant to saute them with olive oil, scatter the fennel seeds, cumin seeds and smoked paprika on top, add some sea salt and pepper. 
2. Preheat the oven to 180 C 
3. Bake the mixture in the oven from 25 to 30 minutes, until is roasted, afterwards wait for it until it's cool down. Grab a bowl, and add the washed sprouted buckwheat on the roasted veggies, then add the other ingredients. Stir gently until all the ingredients are nicely mixed.

Note : Soak the groats for 30 minutes in warm water, add the colander an wash it. Take another bowl covered by muslin, then put the mixture to on it in order to sprout, pour cold water and let it sprout (it will take an approximation of 2 days  for the groats to sprout by 3 cm long). Store it in the fridge.

Ingredients

Fresh Coriander 
Olive Oil 
Lemon Juice
Sea Salt 
Pepper 
1 Eggplant (chopped in to cubes)
2 Peppers (chopped)
2 tsp Fennel Seeds 
2 tsp Cumin Seeds 
2 tsp Smoked Paprika 
2 tbsp Chopped Lemons (Oreserved lemons)
1/2 cup Dried apricots (Diced)
1/2 cup Toasted Almonds 
2 cups Buckwheat Groats, Soaked & Sprouted for 2-3 days (see note above) 

Your backside contains the glutes and the hamstrings ... focusing only on sculpting the glutes 

will give you a weird shape from a side angle, so you need to work on the hamstrings with the 

same intensity as you do for the glutes.

1. SQUATS

With no doubts, squats are internationally known with their benefits, it will target your overall body

strength, and mostly your glutes will do a lot of work too.

2. ROMANIAN DEADLIFTS

Unlike a traditional deadlift, your hips/butt don’t move vertically — keep them stationary and 

emphasize the stretch behind your knees during the downward part of the motion. The Hamstrings 

will be mostly engaged.

3. LUNGES 

Powerfully press through your heel and glutes, and explosively ascend back up to starting 

position. Repeat a full set with your right side and then switch to the left.You can use a barbell, 

dumbbells, or just your body weight.

4. WIDE STANCE SQUATS

DO NOT arch your back — keep it strong and straight throughout the entire squat. Hold for .5 seconds at the 

bottom and powerfully ascend back to start. You can use a barbell, dumbbell, or a kettlebell.