Upper Body Hypertrophy Workout - 60min Beginner
This hypertrophy-focused session targets all major upper body muscle groups using a combination of heavy compounds and high-volume isolations. You will build foundational strength in your chest and back before polishing your shoulders and arms for a complete aesthetic look. The workout emphasizes controlled movements and consistent mechanical tension to maximize muscle growth.
This workout is designed for beginners looking to gain lean muscle mass and improve upper body definition. It is also ideal for individuals transitioning from general fitness into a more structured bodybuilding or hypertrophy program.
Equipment
Workout Plan
Rest 90s between heavy compound sets, 60s between secondary movements, and 45s for arm isolation finishers.
Bench Press
Chest, Triceps, Abs
Squeeze your shoulder blades into the bench and drive the handles toward the ceiling with a controlled tempo.
Seated Row
Back, Biceps, Abs
Pull the handles toward your ribcage while keeping your chest tall and core engaged against the cable tension.
Reverse Fly
Back, Shoulders
Lead with your knuckles and squeeze the back of your shoulders at the peak of the movement.
Standing Overhead Press
Shoulders, Triceps
Engage your core to prevent your back from arching as you press the handles directly overhead.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows down toward your hips to fully engage your lats at the bottom of the movement.
Barbell Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides and use Tonal's digital weight to resist the negative on the way down.
Reverse Grip Barbell Triceps Extension
Triceps
Keep your upper arms stationary and focus on fully extending your arms using your triceps.
Why this order
The workout begins with heavy horizontal push and pull movements to recruit the maximum number of muscle fibers while your energy is highest. It then transitions into vertical patterns and accessory work, ending with a bar-based arm finisher to exhaust the biceps and triceps through high-volume sets.
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 bench press?
Tonal will automatically suggest a starting weight based on your initial strength assessment; however, ensure the first set feels like a 7 out of 10 in difficulty so you can maintain form for all four sets.
Can I use the bar for the chest press instead of handles?
While the bar is an option, this workout uses handles to allow for a greater range of motion and to help you identify and correct any strength imbalances between your left and right sides.
How often should I perform this specific workout?
For optimal hypertrophy, aim to perform this upper body session twice per week with at least 48 hours of rest between sessions to allow for muscle repair and growth.