Arms Hypertrophy Workout - 60min Beginner
This beginner-friendly hypertrophy session focuses on building size and strength through your arms by utilizing high-volume sets. You will start with large compound movements that recruit the biceps and triceps as secondary movers before moving into focused isolation work. This approach ensures you maximize time under tension and metabolic stress for optimal growth.
This workout is ideal for beginner lifters or sports enthusiasts like tennis players and climbers who need foundational arm strength. It is tailored for anyone looking to increase upper body volume without complex technical movements.
Equipment
Workout Plan
Rest 90s between compound sets, 60s for isolation sets, and 45s for finishers.
Bench Press
Chest, Triceps, Abs
Focus on the triceps engagement as you drive the handles toward the ceiling.
Seated Row
Back, Biceps, Abs
Control the return of the handles to keep constant tension on the biceps.
Biceps Curl
Biceps, Forearms
Squeeze the handles at the top of the movement to peak the contraction.
Triceps Kickback
Triceps
Pause for one second at full extension to maximize triceps burn.
Reverse Grip Biceps Curl
Biceps, Forearms
Keep your wrists neutral to isolate the brachialis and forearms.
Seated Lat Pulldown
Back, Biceps
Pull with your elbows to maximize biceps and back activation on Tonal.
Standing Overhead Press
Shoulders, Triceps
Lock out your elbows completely to finish the rep using digital weight.
Skull Crusher
Triceps
Keep your elbows fixed in space as you lower the weight toward your forehead.
Why this order
The workout begins with compound presses and pulls to pre-exhaust the larger muscle groups while moving significant digital weight. By transitioning to isolations, we target the biceps and triceps specifically once the stabilizer muscles are warm. The final high-rep reverse-grip movements provide a finishing pump while improving forearm endurance.
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
How do I choose the right starting weight?
Let Tonal's digital weight system suggest your starting point, then adjust if you feel you have more than 2 reps left in the tank.
Is it okay to use the bench for the seated exercises?
Yes, using the Tonal bench for seated rows and pulldowns provides the necessary stability to focus entirely on the muscle contraction.
Can I add Spotter mode to this workout?
Absolutely, especially on Skull Crushers and Bench Press, as it will automatically lower the weight if you struggle to finish a rep.
How often should I do this workout?
Aim for 2 sessions per week with at least 48 hours of rest between arm days to allow for muscle tissue repair and growth.