Arms Hypertrophy Workout - 45min Advanced
This advanced hypertrophy session utilizes Tonal's digital weight to keep constant tension on the biceps and triceps. By pairing heavy barbell movements with high-volume isolation work, you will maximize metabolic stress for significant arm growth. It is designed for experienced lifters looking to break through plateaus using advanced variations.
This workout is designed for advanced athletes and bodybuilders who want to prioritize arm aesthetics and upper-body pressing strength. It is ideal for those with a high training age looking for a specialized arm day.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets, 60 seconds for secondary isolations, and 45 seconds for high-rep finishers.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to maximize triceps engagement on the digital bar.
Barbell Biceps Curl
Biceps, Forearms
Avoid using momentum by keeping your back pinned and letting Tonal's digital weight provide a smooth, constant pull.
Hammer Curl
Biceps, Forearms
Squeeze the rope ends apart at the top of the curl to engage the brachialis and forearms.
Overhead Triceps Extension
Triceps
Lean slightly forward to allow the rope to clear your head while maintaining a deep stretch at the bottom.
Seated Biceps Curl
Biceps, Forearms
Fully extend your arms at the bottom of the movement to take advantage of the cable's consistent resistance.
Reverse Grip Biceps Curl
Biceps, Forearms
Keep your wrists neutral and knuckles facing up to target the brachioradialis and forearm extensors.
Skull Crusher
Triceps
Focus on keeping the elbows pointing at the ceiling as you lower the handles toward your forehead.
X-Pulldown w/ Triceps Extension
Back, Triceps, Biceps
Use Tonal's eccentric mode to control the negative and maximize time under tension during the extension.
Why this order
We lead with the Close Grip Barbell Bench Press to overload the triceps while fresh, followed immediately by heavy curls. This compound-to-isolation flow ensures maximal fiber recruitment before moving into high-rep rope and handle work to drive blood flow and hypertrophy. Movements are grouped by accessory to minimize equipment transitions.
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
What weight should I start with for the Close Grip Bench?
Start with Tonal's suggested weight for a 10-rep max, but toggle on Spotter Mode so the digital weight can assist you if you reach failure during the final sets.
Can I perform this if I do not have the Smart Bar?
While the Barbell movements are programmed for maximum load, you can swap them for the Handle versions if necessary, though the stimulus will shift slightly.
How often should I do this advanced session?
Because this is a high-volume session, perform it at most twice a week with at least 48 to 72 hours between sessions to ensure full muscle recovery.