Arms Hypertrophy Workout - 30min Advanced
This advanced arm-focused hypertrophy session targets the biceps and triceps through a combination of heavy barbell compounds and high-volume isolation finishers. You will utilize Tonal's digital resistance to maintain constant tension and force significant muscle growth. It is designed for experienced lifters looking to maximize upper body volume in a short timeframe.
This workout is ideal for advanced athletes and bodybuilders who want a dedicated arm day to supplement their split. It is specifically designed for those who have mastered Tonal's barbell movements and are looking for significant hypertrophy gains.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets, 60 seconds for handle accessories, and 45 seconds during the final rope burnout sets.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your sides and use Tonal's Spotter mode to safely reach near-failure on the final set.
Barbell Biceps Curl
Biceps, Forearms
Engage Eccentric mode to slow down the lowering phase, maximizing the time under tension for the biceps.
Alternating Biceps Curl
Biceps, Forearms
Avoid swaying your torso and squeeze the handle at the top of each rep to emphasize the peak contraction.
Skull Crusher
Triceps
Maintain fixed elbow positions and focus on the digital weight tension throughout the entire range of motion.
Triceps Extension
Triceps
Pull the rope ends apart at the bottom of the movement to fully engage the lateral head of the triceps.
Hammer Curl
Biceps, Forearms
Keep a neutral grip on the rope and resist the digital weight as it pulls your hands back toward the Tonal.
Why this order
The workout begins with heavy barbell compounds to recruit the maximum amount of muscle fibers while your energy levels are highest. We then transition into handle-based isolations for moderate volume and finish with high-rep rope work to maximize metabolic stress and blood flow. This equipment grouping minimizes transition times while ensuring every head of the arm muscles is exhausted.
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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
What weight modes are best for this session?
Use Spotter mode for the Close Grip Barbell Bench Press to push your limits, and try Eccentric mode on curls and skull crushers to increase the stimulus during the lengthening phase of the lift.
Can I swap the Barbell movements for Handles?
You can, but the StraightBar allows for higher loading which is key for the advanced hypertrophy goals of this specific program. If you switch, keep the rep ranges the same but focus on even more control.
How often should I perform this workout?
Because this is an advanced high-volume session, it is best performed once per week to allow for full recovery of the smaller arm muscles.
Should I use the same weight for every set?
Tonal will suggest weights based on your history, but if you feel you can maintain form, try to increase the weight slightly on the lower-rep barbell sets while focusing on the 'pump' for high-rep finishers.