Arms Hypertrophy Workout - 20min Advanced
This advanced hypertrophy session targets the biceps and triceps through a sophisticated mix of mechanical tension and metabolic stress. You will start with heavy barbell compounds to overload the muscle fibers before moving into high-rep rope isolations. This approach ensures maximum growth stimulus in a condensed 20-minute window.
Ideal for advanced lifters and physique athletes who want to break through arm growth plateaus using Tonal's dynamic weight features. It is perfect for those who prioritize efficiency without sacrificing intensity.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets and 45-60 seconds between rope isolation sets.
Close Grip Barbell Bench Press
Triceps, Chest
Drive your elbows tight to your ribs to maximize triceps recruitment and minimize chest involvement.
Barbell Biceps Curl
Biceps, Forearms
Engage Tonal's Eccentric Mode to fight the digital weight for a slow, three-second negative on every rep.
Hammer Curl
Biceps, Forearms
Maintain a neutral grip with the rope and focus on the squeeze at the peak of the contraction.
Overhead Triceps Extension
Triceps
Keep your upper arms vertical and fixed while using the rope to pull the weight apart at the top.
Why this order
The workout follows a traditional compound-to-isolation hierarchy to allow for maximum loading on the Close Grip Bench Press while the central nervous system is fresh. Exercises are grouped by accessory (StraightBar then Rope) to minimize transition time and maintain a high density of work. The rep ranges are intentionally varied from 6 to 15 to recruit both fast-twitch and slow-twitch muscle fibers.
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Start Free with AI CoachFrequently Asked Questions
What should I do if the weight feels too light for the low-rep sets?
If you can comfortably perform more than 6 reps on the Close Grip Bench Press, use Tonal's touch screen to increase the digital weight by 5-10 pounds for the next set.
Should I use any of Tonal's dynamic weight modes?
Yes, it is highly recommended to enable Eccentric Mode for the Barbell Biceps Curls to maximize the hypertrophy stimulus during the lengthening phase of the movement.
Can I swap the StraightBar for handles if I have wrist discomfort?
Yes, the Neutral Grip Bench Press or Handle Biceps Curls are suitable alternatives if the fixed bar causes any wrist or elbow strain.