Arms Hypertrophy Workout - 20min Intermediate
This targeted arm session maximizes hypertrophy by combining heavy compound volume with high-rep isolation finishers. You will push through a strategic sequence of bicep and tricep movements designed to increase cross-sectional muscle area and vascularity. It is a fast-paced routine for those who want serious arm definition in a short window.
This workout is designed for intermediate lifters who want to prioritize arm growth or athletes needing more upper body pull-and-push power for sports like climbing or swimming.
Equipment
Workout Plan
Rest 75 seconds between compound sets and 45-60 seconds between isolation exercises to maintain metabolic stress.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows toward your hips and squeeze your shoulder blades to engage the biceps and back.
Skull Crusher
Triceps
Keep your elbows fixed in space and use Tonal's digital weight to resist the negative on the way down.
Why this order
The workout begins with a compound pull to recruit maximum motor units in the biceps before moving into specific triceps and biceps isolation. This compound-to-isolation approach ensures you lift the heaviest weight while fresh, then finish with higher reps to drive blood flow and metabolic fatigue.
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
What dynamic weight modes should I use for hypertrophy?
Toggle on Eccentric Mode for the Skull Crushers to add weight during the lowering phase, which is a key driver for muscle growth.
How should I handle the weight selection for the higher-rep finisher?
Tonal will suggest a weight based on your profile, but aim for a load where the final 3 reps of the Reverse Grip Triceps Extension feel very challenging.
Is it okay to do this workout alongside a full-body program?
Yes, but ensure you have at least one full rest day between this arm session and heavy chest or back days to avoid overtraining the smaller muscle groups.