Hello! I do a lot of bodybuilding, and honestly “toning” a body part is really just building more muscle and having less fat.
It’s very hard to “accidentally” bulk, especially for women. You’d have to eat at a surplus for a long time and lift heavy and do progressive overload.
With that being said, I’ll post my shoulder/back workouts!
Shoulders (most of these are 4x8)
DB shoulder press
BB upright row
Bent over reverse fly
Warm up with Pull-ups (banded if you’re not able to do body weight)
Lat pull downs
Single arm DB row
Seated cable row (wide and underhand)
Cable pull downs
Let me know how you like these!