Arms Hypertrophy Workout - 30min Intermediate
You will maximize arm hypertrophy by utilizing a handles-only approach that targets the biceps and triceps from multiple angles. This session begins with heavy foundational presses and pulls before moving into high-volume isolation work to drive blood flow. By the end, you will have achieved a significant muscle pump through targeted tension.
This workout is designed for intermediate lifters who want to prioritize arm aesthetics and sleeve-filling size. It is also an excellent accessory day for athletes who need stronger lockout power in their main lifts.
Equipment
Workout Plan
Rest 90 seconds after heavy sets like Bench Press, and 60 seconds between isolation movements to maintain high intensity.
Bench Press
Chest, Triceps, Abs
Lower the handles toward your chest and focus on pushing through the palms to engage your triceps.
Biceps Curl
Biceps, Forearms
Fully extend your arms to feel the stretch before curling the digital weight back up toward your shoulders.
Triceps Kickback
Triceps
Keep your upper arm parallel to the floor and extend fully to feel the peak contraction in your triceps.
Alternating Biceps Curl
Biceps, Forearms
Isolate each arm and focus on the supination at the top to peak the bicep contraction.
Seated Lat Pulldown
Back, Biceps
Use Tonal's digital weight to drive your elbows down and squeeze your biceps at the bottom.
Skull Crusher
Triceps
Keep your elbows fixed toward the ceiling and use the smart handles to control the weight on the way down.
Why this order
This workout follows a classic compound-to-isolation progression to ensure you lift the heaviest weights while your muscles are fresh. We start with the Bench Press and Lat Pulldown to recruit maximum motor units before exhausting the arms with single-joint accessories. This sequence maximizes mechanical tension first and metabolic stress second for optimal muscle growth.
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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 if Tonal's suggested weight feels too light for the higher rep finishers?
You can manually increase the digital weight by 1-2 pounds on the screen or use Tonal's Burnout mode to keep pushing once you reach muscle fatigue.
Can I perform this workout if I don't have a bench?
While the Bench Press and Skull Crushers utilize the bench, you can perform the Bench Press as a Standing Chest Press and the Skull Crushers as Standing Overhead Triceps Extensions.
How often should I incorporate this arm-specific session into my routine?
For best results, perform this session 1-2 times per week with at least 48 hours of rest between workouts to allow for muscle repair and growth.