Arms Hypertrophy Workout - 45min Intermediate
This hypertrophy focused session uses a high volume approach to stimulate maximal growth in the biceps and triceps. By alternating between push and pull patterns, you maintain high intensity while allowing specific muscle fibers brief recovery periods. You will finish with high repetition isolation movements to drive blood flow and create a significant muscle pump.
This workout is designed for intermediate lifters who want to prioritize arm aesthetics and upper body strength. It is ideal for those who have mastered basic movements and are ready for higher volume isolation work.
Equipment
Workout Plan
Rest 90 seconds between compound sets, 60 seconds between isolation moves, and 45 seconds during finishers.
Bench Press
Chest, Triceps, Abs
Use Tonal's digital weight to control the descent for a three second count to load the triceps.
Biceps Curl
Biceps, Forearms
Keep your back against the Tonal and avoid using momentum to swing the handles up.
Triceps Kickback
Triceps
Maintain a flat back and fully lock out your arms at the top to engage the triceps.
Lying Biceps Curl
Biceps, Forearms
Allow the cables to fully stretch your biceps at the bottom before curling toward your forehead.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows down to the floor and squeeze your biceps at the bottom of the movement.
Skull Crusher
Triceps
Keep your elbows pointed toward the ceiling and fixed in space as you extend the handles.
Why this order
The workout begins with heavy compound movements to recruit the maximum number of motor units while your energy levels are highest. We then transition into isolation exercises using Tonal's constant tension to fatigue the muscles from multiple angles. The session concludes with high rep finishers to maximize metabolic stress and hypertrophic signaling.
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Start Free with AI CoachFrequently Asked Questions
Should I use any of Tonal's dynamic weight modes for this arm workout?
Yes, enabling Eccentric Mode on the Skull Crushers and Biceps Curls is highly effective for hypertrophy as it adds weight during the lowering phase.
What should I do if the weight feels too heavy during the final sets?
Tonal's Spotter Mode is perfect for this. It will automatically detect when you are struggling and reduce the weight so you can finish your reps with good form.
Can I perform this workout more than once a week?
For optimal hypertrophy, you can perform this workout twice a week, provided you leave at least 48 to 72 hours of recovery time between sessions.