Arms Hypertrophy Workout - 45min Intermediate
Focus on maximum arm development with this high-volume hypertrophy session. You will use a combination of heavy barbell movements and targeted cable isolations to stimulate growth in both the biceps and triceps. This workout leverages Tonal's digital tension to ensure constant resistance through every inch of the rep.
This is designed for intermediate lifters who want to prioritize arm aesthetics and sleeve-filling size. It is perfect for athletes looking to supplement their main compound lifts with dedicated accessory work.
Equipment
Workout Plan
Rest 90s between heavy barbell sets, 60s for rope isolations, and 45s for the final high-rep finishers.
Close Grip Barbell Bench Press
Triceps, Chest
Keep elbows tucked to your ribs to maximize triceps recruitment on the digital bar.
Barbell Biceps Curl
Biceps, Forearms
Engage Tonal's Eccentric mode to overload the lengthening phase of the curl.
Hammer Curl
Biceps, Forearms
Grip the rope firmly and avoid swinging your shoulders to keep tension on your forearms.
Single Arm Triceps Extension
Triceps
Control the weight all the way to the top of the rope to feel the stretch in your triceps.
Overhead Triceps Extension
Triceps
Stay tall and keep your core tight as the rope cables pull you back toward the machine.
Alternating Biceps Curl
Biceps, Forearms
Use the Smart Handles to monitor your power output on every single rep.
X-Pulldown w/ Triceps Extension
Back, Triceps, Biceps
Push the handles down and out while maintaining a stable torso to finish the set with a pump.
Why this order
The workout begins with heavy barbell compounds to tax the largest muscle fibers when you are freshest and most capable of moving heavy digital weight. It then transitions into rope and handle isolations to increase metabolic stress and volume for maximum hypertrophy. We group exercises by accessory to ensure you spend more time lifting and less time adjusting the arms or cables.
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
Can I use Spotter Mode on the Close Grip Bench?
Absolutely, Spotter Mode is highly recommended on the digital bar so you can safely push to failure on your heavy sets without a human partner.
What should I do if the weight feels too light for Bicep Curls?
Tonal adjusts based on your strength, but you can manually increase the weight or turn on Burnout Mode for an extra challenge if you feel you have more in the tank.
Why are we using the Rope for extensions instead of the bar?
The Rope allows for a neutral grip and a greater range of motion at the bottom of the extension, which is superior for triceps peak contraction and joint comfort.
How often should I perform this arm-specific workout?
For best results, incorporate this session once or twice a week, ensuring you have at least 48 hours of recovery between arm sessions to allow for muscle repair.