So, this exercise is a great movement teacher, and you can go for a great pump without having to balance any weights. Consisting of movements with a progressive range of motion that mimic the exercise you're about to do, you'll be lengthening your muscles and preparing them to work under heavier loads.
Not quite consecutive days, usually Monday, Wednesday, Friday, Saturday, repeat.
It might be time to switch to a different routine.
Like I said above your level of "Tone" or "Muscle" will depend on how your diet is and how you fuel your body.
You clearly do not have enough knowledge and experience to design a workout program.
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