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Arms Hypertrophy Workout - 60min Advanced

Target your biceps and triceps from every angle with this advanced hypertrophy session. We utilize heavy compound movements to recruit maximum motor units before moving into high-volume isolation work. You will experience constant digital tension that forces muscle growth through prolonged time under tension.

Ideal for advanced lifters and bodybuilders looking to break through arm growth plateaus. This is also great for athletes who need functional arm strength and grip endurance.

60mDuration
9Exercises
26Total Sets
Biceps, TricepsMuscles

Equipment

Handles

Workout Plan

Rest 90s between heavy compound sets, 60s for isolations, and 30s between movements within a superset.

Handles
Superset
Bench Press

Bench Press

Chest, Triceps, Abs

Engage Tonal's Spotter mode so you can push to absolute failure on these tricep-heavy presses.

4 x 8
Seated Biceps Curl

Seated Biceps Curl

Biceps, Forearms

Fully extend your arms at the bottom to maximize the stretch under Tonal's constant digital tension.

3 x 12
Handles
Superset

Lying Face Curl

Biceps, Forearms

Pull the handles toward your temples while keeping your upper arms perpendicular to the floor.

3 x 12

Reverse Grip Triceps Extension

Triceps, Forearms

The underhand grip emphasizes the medial head; don't let the digital weight snap your hands back up.

2 x 15
Handles
Superset

Reverse Grip Biceps Curl

Biceps, Forearms

Maintain a neutral wrist position to torch your forearms and brachialis alongside your biceps.

2 x 15

Single Arm Rotational Punch

Abs, Shoulders, Obliques, Triceps, Chest

Explode through the movement, using Tonal's Smart Flex to provide resistance that matches your power output.

2 x 20
Handles
Superset
Seated Lat Pulldown

Seated Lat Pulldown

Back, Biceps

Keep your chest tall and pull the handles toward your collarbone, squeezing the biceps at the bottom.

4 x 8
Skull Crusher

Skull Crusher

Triceps

Keep your elbows pinned in place and use Tonal's eccentric mode to slow down the descent toward your forehead.

3 x 10
Handles
X-Pulldown w/ Triceps Extension

X-Pulldown w/ Triceps Extension

Back, Triceps, Biceps

Focus on the transition from the pull to the extension to keep the cables smooth and the triceps engaged.

3 x 10

Why this order

The workout begins with heavy compound pulls and presses to tax the arms with maximal load while they are fresh. It then transitions into antagonist supersets to maximize blood flow and metabolic stress, finishing with high-rep isolation work to ensure total fiber recruitment.

Want this personalized for you?

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Frequently Asked Questions

Can I use the Bar instead of Handles?

This specific program is optimized for the handles to allow for a greater range of motion and independent arm movement, which is better for hypertrophy.

What weight should I select?

Tonal will suggest a weight, but for hypertrophy, aim for a load where the last two reps of every set are extremely challenging.

How do I handle the supersets?

Move quickly between the two exercises in a block with minimal rest to keep the heart rate up and the muscle pump intense.

How often should I do this workout?

For hypertrophy, perform this once or twice a week with at least 48 hours between sessions to allow for muscle repair and growth.