Arms Hypertrophy Workout - 30min Intermediate
Focus on maximum muscle growth with this targeted arm session designed to hit every head of the biceps and triceps. You will move from heavy barbell compounds to high-volume rope and handle finishers for a comprehensive pump. This routine utilizes Tonal's constant tension to ensure no wasted effort during the eccentric phase.
This is designed for intermediate lifters who want to prioritize arm aesthetics and sleeve-filling volume. It is ideal for anyone looking to break through a hypertrophy plateau using Tonal's unique eccentric loading.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets, 60 seconds for rope accessories, and 45 seconds during the final handle superset.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to maximize triceps recruitment on the press.
Barbell Biceps Curl
Biceps, Forearms
Engage Tonal's Eccentric Mode to fight the digital weight on the way down.
Hammer Curl
Biceps, Forearms
Keep your thumbs pointed toward the ceiling and avoid using momentum between reps.
Triceps Extension
Triceps
Pull the rope ends apart at the bottom to fully lock out the triceps.
Alternating Biceps Curl
Biceps, Forearms
Rotate your palms toward the ceiling as you lift to peak the biceps contraction.
Skull Crusher
Triceps
Lower the handles toward your temples while keeping your elbows pointed straight up.
Why this order
We lead with heavy barbell movements to capitalize on fresh energy for maximum mechanical tension. Exercises are grouped by accessory to minimize transition time and keep your heart rate elevated. The final block uses higher reps and alternating movements to achieve metabolic stress and a deep muscle pump.
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 heavy should I go on the Close Grip Bench?
Start with about 70 percent of your standard bench press weight since the narrow grip shifts the load significantly onto the triceps.
Can I use Smart Flex for this workout?
Yes, enabling Smart Flex is highly recommended for the curls and extensions to maintain peak tension where your muscles are strongest.
Why are the rep ranges different for each move?
We use lower reps on compounds to build strength and higher reps on isolations to drive blood flow and maximize the muscle pump.
Should I use the same weight for every set?
Tonal will suggest weights based on your strength score, but for hypertrophy, focus on maintaining form even as the digital weight adds fatigue.