Arms Hypertrophy Workout - 45min Beginner
You will build upper body size by focusing on the most effective arm-building movements available on Tonal. This session pairs heavy barbell work with high-volume handle isolations to maximize muscle fiber recruitment for a sleeve-filling pump.
This is designed for beginner athletes or fitness enthusiasts who want to prioritize arm aesthetics and overall upper body strength. It is ideal for those looking to master fundamental movements with the bar and handles.
Equipment
Workout Plan
Rest 60-90 seconds between all sets. For hypertrophy, keeping rest intervals consistent helps maintain the metabolic stress needed for muscle growth.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar slowly to your mid-chest to engage your triceps at the bottom.
Barbell Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribs to ensure the digital weight stays on your biceps.
Barbell Seated Lat Pulldown
Back, Biceps
Squeeze your shoulder blades together and feel your biceps working at the bottom of the pull.
Reverse Grip Triceps Extension
Triceps, Forearms
The underhand grip targets the medial head of the triceps; lock out fully at the bottom.
Biceps Curl
Biceps, Forearms
Activate Tonal's Eccentric Mode to add resistance as you lower the handles for extra growth.
Triceps Kickback
Triceps
Keep your elbow high and stationary, focusing on the contraction at the top of the movement.
Alternating Biceps Curl
Biceps, Forearms
Rotate your palms toward the ceiling as you lift to maximize the peak contraction.
Skull Crusher
Triceps
Lower the handles toward your forehead while keeping your upper arms vertical and still.
Why this order
The workout begins with barbell compounds to utilize Tonal's digital weight for maximum mechanical tension while you are fresh. We then transition into handle-based isolations to increase total volume and metabolic fatigue, which are the primary drivers for arm hypertrophy.
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
How do I know if the weight is right for me?
Tonal's dynamic weight adjustment will automatically suggest a starting point based on your previous lifts and your initial strength assessment.
What if I can't finish the last few reps of a set?
If you struggle, Tonal's Spotter Mode will detect the slowdown and automatically reduce the digital weight so you can safely complete your set.
Is it okay to do this workout every day?
No, muscles grow during rest. It is best to perform this specific arm session twice per week with at least 48 hours of recovery between sessions.