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Arms Hypertrophy Workout - 30min Advanced

Build serious arm mass with this high volume advanced hypertrophy session. You will use a mix of heavy barbell compounds and handle isolation work to fatigue every fiber of the biceps and triceps. This routine is designed to maximize time under tension using Tonal's unique digital resistance.

This workout is designed for advanced lifters and bodybuilders looking to break through arm growth plateaus. It is ideal for those who want a dedicated accessory day to supplement their primary strength programming.

30mDuration
6Exercises
17Total Sets
Biceps, TricepsMuscles

Equipment

StraightBarHandles

Workout Plan

Rest 90-120s between heavy compound sets, 60-90s between isolation accessories, and 45s for the final burnout finishers.

StraightBar
Superset

Close Grip Barbell Bench Press

Triceps, Chest

Keep elbows tucked close to your ribs and enable Spotter Mode to push through the final reps safely.

4 x 6
Barbell Chinup

Barbell Chinup

Back, Biceps, Abs

Pull the bar toward your chest and focus on squeezing your biceps at the top of the movement.

3 x 8
StraightBar

Barbell Skull Crusher

Triceps

Lower the bar slowly toward your forehead to maximize Tonal's eccentric resistance on the triceps.

3 x 12
Handles
Superset
Seated Biceps Curl

Seated Biceps Curl

Biceps, Forearms

Press your back firmly into the bench to isolate the biceps and prevent any swinging.

3 x 10

Reverse Grip Triceps Extension

Triceps, Forearms

Grip the handles with palms facing up to target the medial head of the triceps with constant tension.

2 x 15
Handles

Lying Face Curl

Biceps, Forearms

Maintain vertical upper arms and curl the handles toward your temples to finish the biceps.

2 x 18

Why this order

The workout begins with heavy barbell compound movements to recruit maximum motor units while energy is highest. It then transitions into high-rep handle isolation exercises to drive metabolic stress and blood flow for muscle growth. Equipment switches are minimized by grouping all barbell movements first followed by handle-based exercises.

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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.

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Frequently Asked Questions

What weight should I start with for the low-rep sets?

Tonal will suggest weights based on your assessment, but for the 6-rep sets, you should feel like you have only 1-2 reps left in the tank at the end of each set.

Should I use the smart accessories for all exercises?

Yes, using the smart handles and bar allows you to engage the digital weight and use features like Spotter Mode and Eccentric Mode effectively.

How often can I perform this arm-focused routine?

For hypertrophy, perform this session 1-2 times per week with at least 48 hours of rest between arm workouts to allow for proper muscle repair.