Arms Hypertrophy Workout - 45min Advanced
This advanced session utilizes high-volume programming to maximize hypertrophy in the biceps and triceps. You will transition from heavy barbell compounds to isolation movements with handles to hit every head of the arm muscles. It is designed for experienced lifters who want to push their upper arm development to the next level.
This is for advanced lifters and bodybuilders looking to break through arm growth plateaus. It is ideal for those who have mastered Tonal barbell movements and want a high-intensity session.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets, 60 seconds for handle accessories, and 30 seconds between burnout finishers.
Close Grip Barbell Bench Press
Triceps, Chest
Engage Tonal's Spotter mode and focus on a powerful drive to maximize triceps recruitment.
Barbell Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides and use the digital weight to maintain tension at the top.
Seated Biceps Curl
Biceps, Forearms
The seated position removes momentum, forcing your biceps to do all the work against the cable.
Reverse Grip Triceps Extension
Triceps, Forearms
Turn the weight on only when your hands are fully at the top of the range for a safe start.
Lying Face Curl
Biceps, Forearms
Pull the handles toward your ears while lying down to maximize the peak contraction.
Skull Crusher
Triceps
Use the handles to allow for a deeper stretch at the bottom than the barbell provides.
Why this order
The workout begins with heavy barbell compounds to tax the largest muscle fibers when you are freshest. We then transition to isolation work using handles to take advantage of varied grip angles and Tonal constant tension. Finally, high-rep finishers maximize metabolic stress for peak muscle 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
Should I use Eccentric Mode for this workout?
Yes, adding Eccentric Mode to the skull crushers and curls will increase time under tension, which is a primary driver for hypertrophy.
What if the barbell weight feels too heavy for high reps?
Tonal Spotter mode will automatically reduce the weight if it detects you are struggling, allowing you to complete your set with perfect form.
Can I swap the handle exercises for rope movements?
While handles allow for a great range of motion, you can use the Smart Handles to simulate rope movements by keeping your palms facing each other throughout the extensions.