| Sounds to me as you want to bulk up.. get more muscles?
Toning is usually reffering to loosing fat to make the muscles underneath show more. If you already have a low fat % and still cant see alot of muscle then you will want to build some.
I would suggest a beginners 3 days a week fullbody routine. So you train your entire body 3 days a week (with atleast one days rest inbetween each session) | 
WorldFitness Training Forum
