Upper Body Strength Workout - 20min Intermediate
Build raw upper body power with this high-intensity 20-minute session designed to maximize your force output. You will focus on heavy barbell compounds and functional accessory movements to drive strength gains in your chest, back, and arms. This routine is perfect for those who want to move heavy digital weight in a condensed timeframe.
Ideal for intermediate lifters or busy athletes who need to maintain high levels of upper body strength for sports like rowing or wrestling. It is specifically designed for those comfortable with Tonal's barbell and handle transitions.
Equipment
Workout Plan
Rest 120-150 seconds between heavy barbell sets for full recovery. Rest 60-90 seconds between accessory sets.
Barbell Bench Press
Chest, Triceps, Abs
Engage Tonal's Spotter mode to safely push your limits on the heavy final reps of this bench press.
Barbell Bent Over Row
Back, Biceps, Abs
Maintain a flat back and pull the bar toward your belly button, resisting the digital weight on the way down.
Standing Overhead Press
Shoulders, Triceps
Drive the handles toward the ceiling and keep your ribs tucked to avoid arching your lower back.
Hammer Curl
Biceps, Forearms
Keep your elbows pinned to your sides and squeeze the rope handles at the top for maximum tension.
Why this order
The workout begins with a heavy push-pull compound pairing to utilize the central nervous system while it is fresh. By grouping barbell exercises first, we minimize equipment transitions and prioritize the most taxing movements. We finish with higher-rep accessory work to drive local muscular hypertrophy and grip strength after the primary lifts are completed.
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 digital weight modes should I use for the barbell sets?
For the Bench Press and Row, try enabling 'Chains' or 'Eccentric' mode to further challenge your muscles during the heaviest parts of the lift.
How do I know if the weight is heavy enough for the 5-6 rep range?
You should feel like you have 1-2 reps left in the tank at the end of each set. If Tonal’s suggested weight feels too light, manually increase it by 5-10 pounds.
Can I swap the Standing Overhead Press for a seated version?
Yes, if your ceiling height is limited, you can perform the Seated Overhead Press; however, the standing version provides better core and stability engagement.
How often should I perform this specific strength session?
Because of the high intensity and load, aim for 1-2 times per week with at least 48 hours of rest between upper body sessions.