Arms Hypertrophy Workout - 60min Intermediate
Focus on total arm development with this high volume session. By pairing heavy compound pulls and presses with focused isolation work, you will maximize muscle fiber recruitment and metabolic stress. This intermediate program uses Tonal's digital resistance to ensure every inch of the rep builds thicker biceps and stronger triceps.
This session is designed for intermediate lifters who want to prioritize upper body aesthetics and arm thickness. It is ideal for those who have mastered basic movements and are ready for increased volume.
Equipment
Workout Plan
Rest 90 seconds between compound sets, 60 seconds between accessories, and 30 seconds for finishers.
Bench Press
Chest, Triceps, Abs
Lower the handles slowly to your chest and explode upward to maximize triceps recruitment.
Seated Row
Back, Biceps, Abs
Squeeze your shoulder blades together and pull through your elbows to engage the biceps.
Biceps Curl
Biceps, Forearms
Avoid swinging and use Tonals constant tension to fatigue the muscle through the full range.
Reverse Grip Triceps Extension
Triceps, Forearms
Use an underhand grip to target the medial head of the triceps with a slow negative.
Seated Overhead Press
Shoulders, Triceps
Keep your core braced and finish with your biceps by your ears without arching your back.
Neutral Lat Pulldown
Back, Biceps, Abs
Maintain a vertical torso and drive your elbows toward your ribs for maximum bicep tension.
Skull Crusher
Triceps
Keep your elbows fixed in space as you lower the handles toward your temples.
X-Pulldown w/ Triceps Extension
Back, Triceps, Biceps
Transition smoothly from the pull into the extension to maximize time under tension.
Why this order
The workout begins with heavy compound movements to recruit the most motor units while you are fresh. We then move into isolation pairings to drive blood flow and maximize the muscle pump. Finally, high-rep finishers use Tonal's unique resistance profiles to reach complete muscular failure.
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 isolation movements?
Let Tonal suggest your starting weight based on your strength score, but be prepared to lower it slightly during high-rep isolation sets to maintain perfect form.
Can I use the Smart Bar instead of handles?
This workout is optimized for handles to allow for a more natural range of motion and unilateral work, but you can swap to the bar for the Bench Press if preferred.
How do I know if I am doing the Skull Crushers correctly?
Ensure your upper arms remain perpendicular to the floor throughout the movement. If the handles move toward your chest, you are using too much shoulder.
Why does the weight feel heavier on Tonal than with dumbbells?
Tonal provides constant digital tension without the momentum found in traditional weights, making the entire range of motion effective for hypertrophy.