Upper Body Hypertrophy Workout - 45min Intermediate
This comprehensive upper body session uses a hypertrophy-focused volume approach to target your chest, back, and arms. You will start with heavy foundational compounds before moving into high-repetition isolation work to maximize metabolic stress. It is designed for those looking to build lean muscle mass using only the smart handles.
This workout is ideal for intermediate lifters or athletes who want a dedicated upper body day to support muscle growth. It is perfect for those who prefer the versatility and freedom of movement provided by Tonal smart handles.
Equipment
Workout Plan
Rest 90 seconds after heavy compounds like Bench Press and Seated Rows. Reduce rest to 60 seconds for isolation moves like Curls and Skull Crushers.
Bench Press
Chest, Triceps, Abs
Squeeze your shoulder blades into the bench and drive the handles straight up toward the ceiling.
Seated Row
Back, Biceps, Abs
Maintain a tall posture and pull the handles toward your ribcage, focusing on the squeeze between your blades.
Middle Chest Fly
Chest, Shoulders
Keep a slight bend in your elbows and focus on hugging a wide barrel to maximize the chest stretch.
Standing Single Arm Row
Back, Biceps, Obliques
Resist the rotation from the Tonal cable by keeping your shoulders square throughout the pull.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides and use a slow tempo on the way down to maximize time under tension.
Seated Lat Pulldown
Back, Biceps
Drive your elbows down toward your hips and avoid leaning back excessively as you pull.
Standing Overhead Press
Shoulders, Triceps
Engage your core to prevent your lower back from arching as you press the handles vertically.
Skull Crusher
Triceps
Keep your upper arms stationary and point your elbows at the ceiling while lowering the handles toward your forehead.
Why this order
The workout follows a traditional compound-to-isolation progression to ensure you can lift the heaviest weight while fresh. We group handle-based movements together to minimize Tonal arm adjustments and maximize your time under tension. This sequence prioritizes large muscle groups first, then finishes with high-volume arm work for a complete 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
Should I use Tonal Spotter mode for this session?
Yes, Tonal's Spotter mode is highly recommended for the Bench Press and Overhead Press to allow you to push to failure safely while maintaining heavy weight.
What weight should I start with for the isolation finishers?
Trust Tonal's digital weight suggestions, but if the final reps feel too easy, increase the weight by 1 to 2 pounds via the handle button or the screen.
Can I substitute the Seated Row with a standing variation?
The Seated Row provides a stable base which is better for heavy hypertrophy work, but a standing version can be used if you prefer more core engagement.