Arms Hypertrophy Workout - 45min Advanced
This high-volume session targets the biceps and triceps with advanced mechanical tension and metabolic stress. You will utilize heavy compounds to prime the central nervous system before finishing with grueling isolation supersets for maximum hypertrophy. This handles only routine is specifically designed to maximize Tonal's constant digital tension for rapid arm growth.
Advanced lifters and bodybuilders looking to break through arm growth plateaus with high-volume programming. Ideal for athletes who want to maximize their time on Tonal using efficient handle-based movements.
Equipment
Workout Plan
Rest 90s between heavy compound sets, 60s between secondary accessories, and 30-45s during final burnout supersets.
Bench Press
Chest, Triceps, Abs
Control the descent to feel the triceps stretch and explode upward against Tonal's digital weight.
Half Kneeling Vertical Push-Pull
Back, Shoulders, Triceps, Biceps
Keep your core braced and maintain tension on both handles throughout the simultaneous push and pull.
Biceps Curl
Biceps, Forearms
Glue your elbows to your sides and use Tonal's Eccentric mode to challenge the muscle on the way down.
Reverse Grip Biceps Curl
Biceps, Forearms
Use an overhand grip to blast the brachialis and forearms for a more complete arm development.
Reverse Grip Triceps Extension
Triceps, Forearms
Engage your triceps with an underhand grip to emphasize the medial head and maximize the pump.
Neutral Lat Pulldown
Back, Biceps, Abs
Focus on driving the elbows down and squeezing the biceps at the peak of the pull for maximum load.
X-Pulldown w/ Triceps Extension
Back, Triceps, Biceps
Pull the cables across your body and fully extend the arms to target the triceps long head.
Skull Crusher
Triceps
Keep the upper arms completely still and vertical as you hinge from the elbow to lower the weight.
Why this order
This program uses a compound-to-isolation progression to first overload the target muscles with heavy multi-joint movements. By pairing antagonist muscles in supersets, we maintain a high heart rate and maximize efficiency while allowing one muscle group to recover while the other works. The final block uses high-rep finishers and reverse grips to address smaller muscle heads and forearm development.
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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 if the heavy compounds feel like they are targeting my back and chest too much?
Focus on the mind-muscle connection by consciously squeezing your biceps on the pulls and triceps on the presses. Tonal's digital weight provides constant tension that you should use to emphasize the arm's role in these larger movements.
Should I use any of Tonal's Dynamic Weight Modes?
Yes, for the Biceps Curls and Skull Crushers, enabling Eccentric Mode will significantly enhance hypertrophy by increasing the load during the lengthening phase of the movement.
How should I choose my starting weight for this advanced routine?
Tonal will suggest weights based on your history, but since this is high volume, ensure you can complete the final rep of every set with perfect form. If the Spotter mode kicks in early, consider reducing the weight by 5-10% for the next set.
Can I perform this workout more than once a week?
Because of the high volume and advanced nature of this session, perform it no more than twice per week with at least 72 hours of rest between sessions to allow for complete muscle recovery.