Upper Body Hypertrophy Workout - 60min Beginner
This hypertrophy-focused session targets all major upper body muscle groups using only the Tonal handles. You will move from heavy compound movements to targeted isolation work to maximize muscle fiber recruitment. The high-volume approach ensures a significant metabolic stimulus for growth and definition.
Ideal for beginner lifters who want to build a solid foundation of muscle mass using simple, effective movements. It is also well-suited for any athlete looking for a high-volume upper body day with minimal equipment complexity.
Equipment
Workout Plan
Rest 90s between compound sets (Bench, Row, Overhead Press) and 60s for isolation exercises like Curls and Lateral Raises.
Bench Press
Chest, Triceps, Abs
Drive your shoulder blades into the bench and use the Smart Handles to create a stable base.
Seated Row
Back, Biceps, Abs
Pull the handles toward your hips and squeeze your back muscles without shrugging your shoulders.
Standing Chest Press
Chest, Triceps
Step forward to create tension and maintain a proud chest as you push the handles together.
Lateral Raise
Shoulders
Lead with your elbows and raise the handles out to your sides until they reach shoulder height.
Reverse Fly
Back, Shoulders
Pull the cables apart with a slight bend in your elbows to target the back of your shoulders.
Biceps Curl
Biceps, Forearms
Pin your elbows to your ribcage and resist the cable's pull on the way down for a 3-second negative.
Standing Pallof Press
Obliques
Resist the Tonal's pull to the side by keeping the handles centered in front of your chest.
Standing Overhead Press
Shoulders, Triceps
Press the handles straight up while keeping your core braced to prevent your back from arching.
Neutral Lat Pulldown
Back, Biceps, Abs
Initiate the pull by driving your elbows down toward your ribs to fully engage the lats.
Skull Crusher
Triceps
Hinge only at the elbows to lower the handles toward your forehead, keeping your upper arms vertical.
Why this order
The routine starts with heavy horizontal pushing and pulling to utilize maximum energy for high-threshold muscle fibers. It then shifts into vertical planes and specific isolation exercises to maximize the pump and ensure total muscle fatigue across the shoulders and arms. All movements use handles to minimize setup time and maintain training momentum.
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 select for the isolation moves?
Tonal will provide a suggested weight based on your initial assessment. For moves like Lateral Raises, it is better to prioritize form and higher reps over heavy weight to avoid shrugging.
Can I use the bar for the Bench Press instead?
This specific workout is designed for the freedom of motion provided by handles, which allows for a more natural range of motion for beginners. However, you can swap it if you prefer the stability of the bar.
What do I do if I feel my form breaking down during the Lat Pulldowns?
Ensure you are using the 'Spotter' feature on Tonal. If you struggle to complete the rep with good form, the system will detect the stall and lower the weight for you.
How often should I perform this upper body session?
For hypertrophy, consistency is key. Aim to perform this workout 2-3 times per week with at least one rest day in between to allow for muscle repair and growth.