Arms Hypertrophy Workout - 20min Intermediate
This 20 minute arm blast targets both the biceps and triceps through a strategic mix of heavy barbell work and handle isolations. By starting with multi joint movements and finishing with high rep pump work, you will maximize muscle fiber recruitment and metabolic stress. It is the perfect session for anyone looking to increase arm girth and strength with intermediate level programming.
This session is designed for intermediate lifters who want focused arm growth without a full hour commitment. It is ideal for those who have mastered basic movements and are ready to push their limits with Tonal digital resistance.
Equipment
Workout Plan
Rest 75-90 seconds between the heavy barbell sets. For the handle based isolation exercises, keep rest periods to 45-60 seconds.
Close Grip Barbell Bench Press
Triceps, Chest
Focus on driving the bar straight up while keeping your elbows tucked close to your ribcage to maximize triceps recruitment.
Barbell Biceps Curl
Biceps, Forearms
Use Tonal's digital weight to maintain a steady tempo and avoid using momentum at the bottom of the movement.
Alternating Biceps Curl
Biceps, Forearms
Squeeze your biceps hard at the top of each rep and resist the downward pull of the cables during the negative.
Skull Crusher
Triceps
Keep your upper arms vertical and fixed in space as you lower the handles toward your forehead with control.
Why this order
The workout begins with the Close Grip Barbell Bench Press to overload the triceps with maximum weight. We then move to the Barbell Biceps Curl to capitalize on the same accessory setup before switching to handles for isolation work. This sequence moves from high mechanical tension to high metabolic stress, which is the gold standard for muscle growth.
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 should I adjust the weight for the finishing sets?
Tonal will automatically suggest weights based on your history, but if you feel you cannot hit the 15 rep target with good form, use the weight dial to drop it by 5 to 10 percent.
What if I find the Skull Crushers uncomfortable on my elbows?
Try narrowing your grip or slightly decreasing the weight. You can also use Tonal's Spotter Mode to ensure you do not get stuck during the most challenging part of the rep.
Can I do this workout more than once a week?
Yes, but ensure you have at least 48 hours between arm sessions to allow for muscle repair and growth. For best results, pair this with a well rounded split that includes chest and back days.