Arms Hypertrophy Workout - 45min Beginner
This hypertrophy focused arm session is designed to build volume through a mix of heavy barbell movements and targeted cable isolations. You will start with multi joint exercises to recruit the most muscle fiber before moving into high rep finishers for a maximum pump. It is the perfect foundational routine for anyone looking to increase upper body definition.
This workout is ideal for beginner lifters or fitness enthusiasts who want to prioritize arm aesthetics and sleeve filling strength. It is a great choice for those new to Tonal who want a straightforward but high volume strength session.
Equipment
Workout Plan
Rest 60-90 seconds between compound sets and 45-60 seconds for isolation and rope finishers.
Barbell Bench Press
Chest, Triceps, Abs
Drive the bar away from your chest and focus on engaging your triceps at the top of the movement.
Barbell Biceps Curl
Biceps, Forearms
Keep your core tight and use Tonal's digital weight to control the barbell as you lower it slowly.
Biceps Curl
Biceps, Forearms
Keep your upper arms glued to your ribcage to ensure the biceps are doing all the heavy lifting.
Triceps Kickback
Triceps
Lock your elbow in place and squeeze your triceps as you extend the handle behind you.
Seated Lat Pulldown
Back, Biceps
Initiate the pull by driving your elbows down to emphasize biceps and back engagement.
Skull Crusher
Triceps
Lower the handles toward your ears while keeping your elbows stationary and pointed at the ceiling.
Hammer Curl
Biceps, Forearms
Hold the rope with a neutral grip to target the brachialis and add thickness to your arms.
Triceps Extension
Triceps
Pull the rope ends apart at the bottom of the movement to fully peak the triceps contraction.
Why this order
The workout begins with barbell compounds to capitalize on fresh energy for maximum weight loading before transitioning to handle based isolations. We grouped exercises by accessory to streamline transitions and used the rope for finishers to allow for a neutral grip which is easier on beginner joints. This sequence follows the traditional compound to isolation methodology to maximize metabolic stress without sacrificing form.
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 should I do if the digital weight feels too heavy during isolations?
Tonal will automatically adjust based on your strength, but if you feel your form slipping on movements like the Skull Crusher, use the weight dial to decrease it by 1-2 pounds for better control.
Can I use the Smart Bar for the Biceps Curls even if I prefer Handles?
Yes, but the Barbell allows you to move more weight which is beneficial for the lead movements in this hypertrophy program.
How often should I perform this arm workout?
For optimal hypertrophy, aim to perform this session twice a week with at least 48 hours of rest in between to allow for muscle repair.