HELP. SO I HAVE THESE RESISTANT BANDS I GOT FROM ULTA TO LOSE WEIGHT/TONE UP. HoW CAN I USE THEM TO HELP ME..?

TONE MY OVERALL BODY..ESPECIALLY MY ARMS!!! PLEASE HELP N NO LINKS PLEASE ..SO BASICALLY WHAT I NEED IS SOME WORKOUT REGIMEN I CAN DO W/ THE BANDS TO BUILD MAINLY STRONG ARMS AND THIGHS..THANK YOU!