Arms Hypertrophy Workout - 45min Beginner
This arm-focused hypertrophy session utilizes Tonal's constant tension to maximize muscle fiber recruitment in your biceps and triceps. By starting with multi-joint movements and transitioning to targeted isolations, you will build a solid foundation of upper body strength while driving significant blood flow to the arms. This routine is designed for beginners who want a straightforward but high-volume approach to seeing visible results.
This workout is ideal for beginner lifters or athletes in sports like tennis or climbing who want to improve arm aesthetics and functional pulling strength. It is perfect for those who want a focused hypertrophy day using only handle accessories.
Equipment
Workout Plan
Rest 60-90s between compound sets to recover strength, and 45-60s during isolation supersets to maintain a metabolic pump.
Bench Press
Chest, Triceps, Abs
Drive the handles upward while keeping your elbows slightly tucked to maximize triceps engagement.
Biceps Curl
Biceps, Forearms
Keep your shoulder blades pinned back and avoid swinging the handles to isolate the biceps.
Triceps Kickback
Triceps
Hinge at the hips and keep your upper arms parallel to the floor, squeezing at the top of each rep.
Alternating Biceps Curl
Biceps, Forearms
Rotate your palms toward the ceiling as you lift and fight the cable tension on the way down.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows toward your hips and squeeze your biceps firmly at the bottom of the pull.
Skull Crusher
Triceps
Keep your elbows fixed in space and resist Tonal's digital weight on the way down toward your forehead.
Why this order
The workout begins with the Bench Press and Lat Pulldown to utilize heavy digital weight on compound movements that pre-exhaust the arms. We then transition into antagonist supersets of biceps and triceps work to maximize training density and capitalize on the muscle pump. The session finishes with high-rep variations and reverse-grip work to ensure total development of the upper arms and forearms.
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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 weight should I start with for these exercises?
Tonal will suggest a starting weight based on your initial strength assessment. For hypertrophy, focus on maintaining a controlled tempo and only increase the weight if you can complete all reps with perfect form.
Can I substitute the Bench Press with another chest movement?
While the Bench Press is excellent for triceps, you could use the Standing Chest Press if you prefer not to use the bench, though it may require more core stability.
How often should I perform this arm workout?
For the best results in muscle growth, aim to perform this session twice a week with at least 48 hours of rest between sessions to allow the muscles to recover and grow.
Should I use Tonal's Dynamic Weight Modes like Eccentric?
Yes, once you are comfortable with the form, turning on Eccentric Mode for the Biceps Curls and Skull Crushers can significantly enhance hypertrophy by adding resistance during the lengthening phase.