Arms Hypertrophy Workout - 20min Advanced
This advanced hypertrophy session maximizes your 20 minutes by focusing on heavy bar movements for the biceps and triceps. You will use a combination of heavy compounds and high-volume isolations to trigger muscle growth through mechanical tension and metabolic stress. It is a high-intensity arm blast designed for those looking to maximize upper body density.
This is for advanced lifters and bodybuilders looking to add serious mass to their arms in a condensed time block. It is ideal for those who prefer the stability and loading capacity of the Tonal bar.
Equipment
Workout Plan
Rest 90s between heavy compound sets, 60s between isolations, and 45s before the finisher.
Close Grip Barbell Bench Press
Triceps, Chest
Drive your shoulder blades into the bench to create a stable platform for the heavy digital weight.
Barbell Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides to ensure the biceps are doing the work, not your shoulders.
Why this order
We lead with a heavy triceps compound to utilize the most energy while fresh, then transition to a classic biceps builder. The workout finishes with higher-rep isolation movements using the Straight Bar to maintain constant tension and minimize equipment changes.
Want this personalized for you?
This is a template workout. Connect your Tonal and the AI coach adjusts weights to your strength scores, swaps exercises around injuries, and progresses you week over week.
Start Free with AI CoachFrequently Asked Questions
How do I choose the right starting weight for the bar exercises?
Tonal will suggest weights based on your previous lifts, but for the Close Grip Bench, ensure you can maintain form for all reps and use Spotter Mode if you are lifting near failure.
Can I use the handles instead of the bar for these movements?
This specific routine is optimized for the Straight Bar to allow for heavier loading and less stability requirement, which is better for raw hypertrophy in a short session.
How often should I perform this arm blast?
For hypertrophy, once or twice a week is sufficient, ensuring at least 48 hours of recovery between sessions to allow the muscle tissue to repair.
Why are the rep ranges different for each exercise?
The lower reps on the bench press build mechanical tension, while the higher reps on the reverse curls create metabolic stress, both of which are essential for maximal muscle growth.