Arms Hypertrophy Workout - 20min Intermediate
Maximize your arm growth with this high-intensity 20-minute session targeting the biceps and triceps. You will move from heavy barbell compounds to focused rope isolations to ensure every muscle fiber is recruited. This workout is designed to deliver a massive pump while building functional upper body strength.
This is for intermediate lifters who want to prioritize arm aesthetics and athletes like rock climbers or wrestlers who require significant elbow flexor and extensor strength. It is perfect for those who want a focused hypertrophy session in a short amount of time.
Equipment
Workout Plan
Rest 90s between heavy barbell sets and 60s between rope isolation sets to maximize metabolic stress.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked toward your ribs to shift the digital load from your chest to your triceps.
Barbell Biceps Curl
Biceps, Forearms
Maintain a slight bend in your knees and engage your core to prevent the cables from pulling you forward.
Triceps Extension
Triceps
Flare the rope apart at the bottom of the movement to maximize the peak contraction in your triceps.
Hammer Curl
Biceps, Forearms
Keep your thumbs facing the ceiling and squeeze the rope handles at the top for maximum brachialis activation.
Why this order
The workout begins with the Close Grip Barbell Bench Press to utilize Tonal's high-weight capacity for tricep overload. We then move to Barbell Curls for bicep mass before finishing with a rope-based superset that targets different angles and maintains constant cable tension for a high-volume hypertrophy finish.
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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
Should I use Tonal's Spotter Mode for this session?
Yes, especially on the Close Grip Barbell Bench Press. Spotter Mode will automatically reduce the weight if you struggle mid-rep, allowing you to push closer to failure safely.
Can I use the Smart Handles instead of the Rope for the final moves?
While possible, the Rope is specifically chosen to allow for a neutral grip during Hammer Curls and a wider range of motion during Triceps Extensions, which are key for hypertrophy.
How often should I perform this specific arm workout?
For best results, aim for 1-2 times per week, ensuring you have at least 48 hours of recovery between sessions to allow the muscle tissue to repair and grow.