Arms Hypertrophy Workout - 20min Advanced
This advanced arm-focused session uses heavy compound movements followed by high-volume isolation to drive maximum hypertrophy in the biceps and triceps. By prioritizing seated variations, you eliminate momentum and force your arms to handle every ounce of Tonal's digital weight. You will finish with a metabolic burn that ensures peak muscle fiber recruitment.
This workout is designed for advanced lifters and physique-focused athletes who want to specifically increase arm size and strength. It is ideal for those who have mastered Tonal's base movements and are looking for a high-intensity hypertrophy stimulus.
Equipment
Workout Plan
Rest 90 seconds between compound sets (Press and Row) and 60 seconds between isolation sets (Skull Crushers and Curls).
Seated Row
Back, Biceps, Abs
Drive your elbows back and pause for a second at the peak contraction to maximize bicep and lat engagement.
Biceps Curl
Biceps, Forearms
Use a slow tempo and consider turning on the 'Chains' dynamic weight mode to challenge the peak of your contraction.
Seated Overhead Press
Shoulders, Triceps
Brace your core and keep your back against the bench to resist Tonal's constant downward tension during the press.
Skull Crusher
Triceps
Keep your elbows narrow and pointed at the ceiling while using Tonal's eccentric mode to control the negative phase.
Why this order
The workout begins with heavy seated compound movements to overload the arms while they are fresh. It then transitions into high-rep isolation movements to maximize metabolic stress and create a significant muscle pump. Seated variations are used throughout to improve stability and isolate the target muscles by removing leg drive.
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
Which dynamic weight modes should I use for hypertrophy?
For Skull Crushers, 'Eccentric' mode is excellent for building muscle by overloading the lowering phase. For Biceps Curls, 'Chains' or 'Burnout' mode can help you reach true failure safely.
Can I perform these exercises standing instead of seated?
While you can, the seated position is programmed here specifically to isolate the upper body and prevent using your legs to 'cheat' the weight up, which is vital for advanced arm growth.
How do I know if the digital weight is heavy enough?
Since this is an advanced workout, the last two reps of every set should feel very challenging while maintaining perfect form. If you easily finish the reps, use the Tonal display to increase the weight by 2-5 pounds.