Arms Hypertrophy Workout - 60min Intermediate
Build impressive arm definition and strength with this comprehensive hypertrophy session. You will leverage Tonal's constant tension to maximize time under tension across diverse angles and grip positions. This workout is perfect for intermediate lifters looking to push through plateaus in bicep and tricep growth.
This program is designed for intermediate lifters and athletes who want to improve their upper body aesthetics and pressing power. It is ideal for those who have mastered basic movements and are ready for high-volume isolation work.
Equipment
Workout Plan
Rest 90s between heavy barbell sets and 60s between isolation and rope movements.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked and use the Barbell's digital weight to control the descent.
Barbell Biceps Curl
Biceps, Forearms
Maintain a tall posture and avoid using momentum; let the Tonal cables do the work.
Triceps Extension
Triceps
Fluff the rope ends outward at the bottom of the movement to peak the triceps contraction.
Hammer Curl
Biceps, Forearms
Keep your palms facing each other and maintain a firm grip on the rope throughout.
Single Arm Triceps Extension
Triceps
Focus on the unilateral contraction and use your free hand to stabilize your torso.
Overhead Triceps Extension
Triceps
Keep your elbows pinned near your ears and resist the cable's pull on the way down.
Reverse Grip Biceps Curl
Biceps, Forearms
Maintain a strong overhand grip to build the brachialis and forearm strength simultaneously.
Skull Crusher
Triceps
Lower the handles toward your forehead while keeping your upper arms vertical and still.
Why this order
The session begins with a heavy compound barbell movement to recruit the maximum number of muscle fibers while you are fresh. We then move into specialized rope and handle accessories to target the long and short heads of the arms from multiple angles. Grouping exercises by accessory minimizes transition time and maintains high metabolic stress.
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
Should I use Spotter Mode for the Close Grip Bench Press?
Yes, enable Spotter Mode so you can safely push to failure on your final sets without needing a human partner.
How do I choose the right starting weight for curls?
Tonal will suggest a weight based on your digital strength score, but feel free to lower it slightly to ensure a full range of motion without swinging.
Can I do this workout more than once a week?
For optimal recovery and growth, perform this session 1 to 2 times per week with at least 48 hours of rest between arm-intensive days.
What if the 15-rep finishers feel too light?
Increase the weight manually or focus on a slower 3-second eccentric phase to increase muscle damage and hypertrophy.