Arms Hypertrophy Workout - 30min Beginner
You will target your biceps and triceps with this beginner-friendly arm specialization session designed to maximize muscle growth. By combining multi-joint movements with targeted isolations, you ensure every fiber is stimulated for total arm development.
This workout is perfect for beginner lifters or athletes who want to focus on upper arm aesthetics. It is also ideal for those who prefer handle-only workouts to minimize equipment setup.
Equipment
Workout Plan
Rest 60-90 seconds between compound sets and 45-60 seconds during isolation exercises to maximize the hypertrophic pump.
Bench Press
Chest, Triceps, Abs
Maintain a controlled descent and use Tonal's consistent resistance to drive the handles up forcefully.
Seated Row
Back, Biceps, Abs
Sit tall and pull the handles toward your ribcage, squeezing your shoulder blades together at the peak.
Biceps Curl
Biceps, Forearms
Keep your wrists straight and upper arms pinned to your torso to ensure the biceps are doing the lifting.
Reverse Grip Triceps Extension
Triceps, Forearms
Focus on the squeeze at the bottom of the movement where Tonal's digital weight is most challenging.
Reverse Grip Biceps Curl
Biceps, Forearms
Slow down the lowering phase of the curl to build forearm strength and maximize time under tension.
Skull Crusher
Triceps
Keep your elbows narrow and pointed at the ceiling as you lower the handles toward your forehead.
Why this order
We lead with compound movements like the bench press and seated row to recruit the most muscle mass while you are fresh. The session then transitions into handle-based isolations to specifically fatigue the biceps and triceps for optimal growth.
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 weight?
Tonal's digital weight system will suggest a starting point; ensure you choose a weight where the final two reps of each set are very difficult.
Can I use Spotter Mode for this workout?
Yes, especially on the bench press and skull crushers, Spotter Mode will automatically reduce weight if it detects you are struggling.
How often should I perform this arm session?
For best results, incorporate this into your routine twice a week with at least 48 hours of rest between sessions for recovery.