Arms Hypertrophy Workout - 30min Intermediate
This hypertrophy-focused session targets the biceps and triceps using a combination of heavy bar movements and high-volume handle isolations. You will utilize progressive overload to stimulate muscle growth and improve upper body definition. This workout is designed to maximize the pump through high-repetition finishers.
This is designed for intermediate lifters looking to break through arm growth plateaus or athletes seeking to improve their lock-out strength. It is perfect for those who want a dedicated arm day to supplement their primary lifting split.
Equipment
Workout Plan
Rest 90s between heavy bar sets and 45-60s between handle-based isolation exercises to maintain metabolic stress.
Close Grip Barbell Bench Press
Triceps, Chest
Drive the bar up explosively while keeping your elbows tucked close to your ribs to maximize triceps engagement.
Barbell Biceps Curl
Biceps, Forearms
Keep your wrists neutral and avoid using momentum; let Tonal's digital weight provide constant tension throughout the arc.
Alternating Biceps Curl
Biceps, Forearms
Squeeze your biceps hard at the top of the movement and resist the weight as the cables pull your arm back down.
Triceps Kickback
Triceps
Keep your upper arm parallel to the floor and fully extend your elbow to lock out the triceps against the resistance.
Why this order
The workout begins with the Close Grip Bench Press to move the heaviest weight while the nervous system is fresh. We then utilize the Barbell for high-stability curls and extensions before transitioning to handles for unilateral work and isolation. This sequence moves from compound-heavy loading to high-volume metabolic stress.
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Start Free with AI CoachFrequently Asked Questions
Can I use the bar for the entire workout?
While the bar is great for heavy loading, switching to handles for the latter half allows for a greater range of motion and helps correct muscular imbalances through unilateral movement.
What weight modes should I use for arm growth?
For hypertrophy, try enabling Eccentric Mode on the Biceps Curls and Skull Crushers to increase time under tension during the lowering phase of each rep.
How do I handle the high reps in the final sets?
Ensure Spotter Mode is on; Tonal will automatically detect if you are struggling with the final reps and reduce the digital weight so you can complete the set without sacrificing form.