Arms Hypertrophy Workout - 20min Beginner
You will target your biceps and triceps through a strategic mix of heavy barbell pressing and high-rep handle isolations. This session maximizes muscle growth by utilizing compound movements to load the arms before finishing with focused isolation work. It is designed for beginners who want a straightforward and effective way to build upper body size.
This is for beginner lifters or athletes like rock climbers and tennis players who need strong, resilient arms. It is also a great fit for busy individuals looking for a short but intense hypertrophy session.
Equipment
Workout Plan
Rest 60 to 90 seconds between sets to allow for partial recovery while maintaining metabolic stress for hypertrophy.
Barbell Bench Press
Chest, Triceps, Abs
Use Spotter Mode to safely push your triceps toward failure on the final reps of the bench press.
Barbell Biceps Curl
Biceps, Forearms
Keep your elbows glued to your ribs and avoid using momentum to swing the bar upward.
Why this order
We begin with the Barbell Bench Press to overload the triceps with a compound movement when your energy is highest. The workout then transitions to focused barbell curls followed by handle isolations to ensure both muscle groups reach near-failure. Grouping by accessory reduces transition times so you can maintain a high training intensity.
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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 know if I'm using the right weight?
Tonal will suggest a starting weight, but if you can easily complete all reps with perfect form, try increasing the digital weight by 1 or 2 pounds.
Can I use Spotter Mode for the bench press?
Yes, Spotter Mode is highly recommended for the Barbell Bench Press so you can safely push toward failure on your final reps.
Should I lock my elbows on the triceps extensions?
Avoid a hard lockout at the bottom of the extension to keep constant tension on the muscle and protect your elbow joints.