Arms Hypertrophy Workout - 60min Beginner
You will build sleeve-filling volume with this targeted arm hypertrophy session. By focusing on high-tension isolation movements and heavy foundational compounds, this workout maximizes the pump for your biceps and triceps. You will use controlled tempos to ensure every muscle fiber is recruited for growth.
This workout is ideal for beginner lifters or athletes looking to increase upper arm size and definition. It is a great choice for those who want a focused hypertrophy session without the complexity of advanced unilateral movements.
Equipment
Workout Plan
Rest 60-90s between heavy compound sets and 45-60s between isolation and accessory movements.
Barbell Biceps Curl
Biceps, Forearms
Engage the bar's digital weight to keep your elbows pinned to your sides throughout the movement.
Bench Press
Chest, Triceps, Abs
Squeeze the smart handles at the top of the press to fully activate your triceps and chest.
Seated Biceps Curl
Biceps, Forearms
Use the bench to stabilize your back and prevent any swinging as you curl the handles upward.
Biceps Curl
Biceps, Forearms
Maintain constant tension on the cables by slowing down the lowering phase of every rep.
Skull Crusher
Triceps
Lower the handles toward your temples while keeping your elbows pointed directly toward the ceiling.
Triceps Extension
Triceps
Pull the rope apart at the bottom of the movement to maximize the contraction in your triceps.
Hammer Curl
Biceps, Forearms
Keep your palms facing each other and use a neutral grip to target the brachialis and forearms.
Overhead Triceps Extension
Triceps
Lean forward slightly and fully extend your arms away from the Tonal to lock out the triceps.
Why this order
This program follows a compound-to-isolation sequence, starting with heavy barbell and bench movements to tax the muscles before moving to high-rep isolation exercises. We have grouped movements by accessory (Straight Bar, then Handles, then Rope) to minimize transition time and maintain a high heart rate. The higher rep ranges in the latter half of the workout are specifically designed to maximize metabolic stress and muscle hypertrophy.
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Start Free with AI CoachFrequently Asked Questions
What digital weight should I start with for these movements?
If this is your first time, Tonal's initial strength assessment will suggest a weight. For hypertrophy, aim for a weight where the last two reps of every set are challenging but maintain perfect form.
Can I do this workout every day for faster results?
It is best to wait 48 to 72 hours between direct arm sessions. Muscles grow during recovery, so hitting them daily can actually lead to overtraining and plateaus.
Should I use any of Tonal's dynamic weight modes?
For these exercises, using Eccentric Mode is highly effective. It adds weight on the way down, which increases the time under tension and accelerates muscle growth during isolation moves like curls.