There is a program by a lady named Wendie Pett called Transformetrics. She uses a lot of exercises called DVR (dynamic visualized resistance) in which your imagination creates the tension in your muscles). For example, a Biceps/Triceps Contaction would be where you slowly and with great tension do a biceps curl, contracting your biceps as hard a possible. Then reverse the motion and press your arms back down and flex your triceps hard. Things like that can really make you sore and really tone you up. I know she has a lot of different books and stuff at www.bronzebowpublishing.com
Hope that helps and good luck!