Arms Hypertrophy Workout - 60min Advanced
Build massive and defined arms with this high-volume hypertrophy session designed for advanced lifters. You will utilize heavy barbell compounds to overload the muscles followed by targeted handle isolations to achieve a deep burn. This workout pushes your limits by varying rep ranges to maximize both mechanical tension and metabolic stress.
This session is for experienced lifters looking to break through arm growth plateaus and improve upper body definition. It is ideal for athletes who want a dedicated hypertrophy day to complement their sport-specific training.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets and 60 seconds for isolation and handle exercises to maintain high intensity.
Close Grip Barbell Bench Press
Triceps, Chest
Drive the bar up using your triceps while keeping your elbows tucked close to your ribs for maximum tension.
Barbell Chinup
Back, Biceps, Abs
Pull your chest toward the bar and squeeze your biceps aggressively at the peak of the movement.
Barbell Biceps Curl
Biceps, Forearms
Avoid any body sway and keep your elbows pinned to your sides to isolate the biceps.
Reverse Grip Barbell Biceps Curl
Biceps, Forearms
Keep your wrists straight throughout the movement to engage the brachialis and forearms.
Standing Barbell Overhead Press
Shoulders, Triceps
Maintain a braced core and focus on full elbow extension at the top to tax the triceps.
Barbell Skull Crusher
Triceps
Lower the bar slowly toward your forehead and use Tonal's digital weight to resist the negative.
Reverse Grip Triceps Extension
Triceps, Forearms
Use an underhand grip to shift the focus toward the medial head of the triceps.
Lying Biceps Curl
Biceps, Forearms
Lie flat on the floor and keep your elbows anchored to isolate the biceps without momentum.
Triceps Kickback
Triceps
Hold the contraction for one second at the top of the movement to maximize fiber recruitment.
X-Pulldown w/ Triceps Extension
Back, Triceps, Biceps
Transition smoothly into the extension and lock out your elbows to fully engage the triceps.
Why this order
The workout begins with heavy barbell compounds to tax the central nervous system and recruit the most motor units while you are fresh. We then transition into isolation exercises and finishers that use Tonal's handles to provide constant tension and high-volume metabolic fatigue. This sequence ensures both mechanical overload and the metabolic pump necessary for arm growth.
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
Should I use Eccentric Mode for this workout?
Yes, enabling Eccentric Mode on the barbell curls and skull crushers will significantly increase time under tension for better growth.
What if I can't finish the final reps of a set?
Tonal's Spotter Mode is your best friend here; keep pushing and the technology will reduce the weight just enough for you to complete the rep.
Can I do this workout two days in a row?
No, give your arms at least 48 to 72 hours of recovery as this high-volume session creates significant muscle fiber damage.