Arms Hypertrophy Workout - 60min Intermediate
This high-volume arm session targets maximum hypertrophy by blending heavy barbell compounds with high-precision handle isolations. You will utilize Tonal's constant digital tension to eliminate the 'dead zones' found in traditional free weight curls and extensions. This workout is engineered to stimulate growth in both the biceps and triceps through varying rep ranges and angles.
This workout is designed for intermediate lifters looking to break through arm growth plateaus or athletes in sports like climbing and grappling who require significant upper body pull-push stamina.
Equipment
Workout Plan
Rest 75-90s between heavy barbell compound sets to allow for ATP recovery. Reduce rest to 45-60s for handle isolation moves to maximize metabolic stress.
Close Grip Barbell Bench Press
Triceps, Chest
Maintain a narrow grip on the bar and tuck your elbows to prioritize triceps activation over the chest.
Barbell Chinup
Back, Biceps, Abs
Pull the bar toward your chest with palms facing you, focusing on the squeeze at the peak of the movement.
Barbell Biceps Curl
Biceps, Forearms
Pin your elbows to your sides and avoid using momentum; let the constant cable tension work your biceps throughout.
Barbell Skull Crusher
Triceps
Keep your upper arms vertical and fixed while using Tonal's digital weight to control the descent toward your forehead.
Triceps Kickback
Triceps
Keep your back flat and extend the handle fully, squeezing the triceps at the top where the digital resistance is most consistent.
Reverse Grip Biceps Curl
Biceps, Forearms
Focus on your forearm and brachialis strength by keeping your knuckles facing up throughout the curl.
Lying Face Curl
Biceps, Forearms
Lying down eliminates momentum, allowing you to isolate the biceps peak by curling the handles toward your temples.
X-Pulldown w/ Triceps Extension
Back, Triceps, Biceps
Combine the pull and extension into one fluid motion, ensuring you don't let the cables pull your shoulders forward.
Why this order
The workout begins with heavy barbell compounds to maximize mechanical tension while your energy levels are highest. It then transitions into handle-based isolations and unilateral movements to address muscle imbalances and increase total volume. We finish with high-rep complexes and lying variations to isolate the target muscles and achieve a maximal pump.
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
What weight should I start with for the Barbell moves?
Tonal will suggest a weight based on your digital strength score, but for hypertrophy, ensure the last two reps of every set feel challenging but maintain perfect form.
Can I use the Smart Bar features for the Skull Crushers?
Absolutely. Use the Smart Bar's weight on/off button to safely engage the resistance once you are in position on the bench, and utilize Spotter Mode if you are pushing to failure.
Is it okay to do this workout every day?
No, for hypertrophy, your muscles need 48-72 hours to recover. Aim to perform this specific arm session no more than twice per week with rest days in between.
Why are some exercises higher reps than others?
Compounds like the Close Grip Bench use lower reps (8) to focus on heavy loading, while isolation finishers use higher reps (15) to drive blood flow and metabolic stress into the muscle.