Arms Hypertrophy Workout - 45min Intermediate
This hypertrophy focused session utilizes a combination of heavy barbell compounds and isolation movements to maximize arm volume. You will target the biceps and triceps through multiple angles to ensure total muscle fiber recruitment. The workout transitions from high intensity barbell work to focused handle isolations for a comprehensive pump.
This workout is designed for intermediate lifters who want to prioritize upper body aesthetics and arm strength. It is ideal for those following a body part split or looking to add size to their biceps and triceps.
Equipment
Workout Plan
Rest 90s between heavy barbell sets, 60s for isolations, and 45s for the final high-rep finishers.
Close Grip Barbell Bench Press
Triceps, Chest
Drive the bar up aggressively while keeping your elbows tucked close to your ribcage.
Barbell Chinup
Back, Biceps, Abs
Squeeze your shoulder blades together and pull the bar to your chest for maximum bicep engagement.
Barbell Biceps Curl
Biceps, Forearms
Avoid using momentum and maintain a slight bend in your knees while curling the bar.
Seated Biceps Curl
Biceps, Forearms
Keep your back firmly against the bench and fully extend your arms at the bottom of each rep.
Triceps Kickback
Triceps
Lock your upper arm in place and only move your forearm to engage the long head of the tricep.
Skull Crusher
Triceps
Lower the handles toward your forehead while keeping your elbows fixed and pointing at the ceiling.
Why this order
The workout begins with the Close Grip Bench and Chinup to allow for maximum mechanical tension on the arms while you are fresh. We then move to isolation exercises using handles to allow for a better range of motion and unilateral focus. This equipment grouping minimizes Tonal accessory changes while maximizing the time under tension for hypertrophy.
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Start Free with AI CoachFrequently Asked Questions
Should I use Spotter Mode for the Close Grip Bench?
Yes, Spotter Mode is highly recommended for the heavy barbell sets to ensure you can reach failure safely without getting stuck at the bottom.
What should I do if the Barbell Chinup is too difficult?
Since Tonal provides digital assistance for this move, set the weight to a level that allows you to complete 8 reps with good form, or use the 'Weight Offset' feature.
Can I perform this workout more than once a week?
For optimal hypertrophy, perform this session 1 to 2 times per week, ensuring at least 48 hours of recovery between arm-intensive workouts.
How do I choose the right starting weight?
Start with Tonal's recommended weight; if you can easily perform more than the prescribed reps, increase the digital weight by 1-2 pounds for the next set.