Arms Hypertrophy Workout - 60min Beginner
You will build significant arm volume and definition with this hypertrophy focused session. By alternating between bicep and tricep movements you maximize recovery and maintain high intensity throughout the hour. This beginner friendly program uses fundamental patterns to establish a strong mind muscle connection.
Ideal for beginner lifters who want to prioritize arm growth and upper body aesthetics. It is perfect for those new to Tonal who want to master basic movements while seeing visible results.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets and 60 seconds between handle isolation exercises to maintain a high metabolic pump.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar slowly to your chest to maximize time under tension with the digital weight.
Barbell Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides and avoid using momentum to swing the bar upward.
Seated Biceps Curl
Biceps, Forearms
Press your back firmly into the bench to isolate the biceps and prevent your torso from rocking.
Reverse Grip Triceps Extension
Triceps, Forearms
Focus on the hard squeeze at the bottom of the movement using the constant cable tension.
Alternating Biceps Curl
Biceps, Forearms
Rotate your palms toward the ceiling as you lift to fully engage the bicep peak.
Triceps Kickback
Triceps
Keep your upper arm parallel to the floor and fully extend your elbow at the top of each rep.
Reverse Grip Biceps Curl
Biceps, Forearms
Grip the handles with palms facing down to target the forearms and the brachialis muscle.
Skull Crusher
Triceps
Lower the handles toward your temples while keeping your elbows pointed directly at the ceiling.
Why this order
This workout begins with heavy barbell movements to recruit the most muscle fibers while you are fresh. It then transitions into handle based isolations that allow for a greater range of motion and constant cable tension. Exercises are grouped by accessory to minimize setup time and keep your heart rate elevated.
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 much weight should I use as a beginner?
Use Tonal's initial assessment weights and let the digital weight adjust based on your power output as you progress through the sets.
Can I do this workout every day?
No, your arms need at least 48 hours to recover and grow after a high volume hypertrophy session like this one.
What if the weight feels too heavy during isolation sets?
Ensure Tonal's Spotter mode is active, which will automatically reduce the digital weight if it senses you are struggling to complete a full range of motion.