Upper Body Strength Workout - 20min Intermediate
This high-intensity session prioritizes raw power by focusing on foundational barbell lifts followed by targeted handle work. You will challenge your chest, back, and shoulders with heavy resistance to drive neuromuscular adaptations. It is designed for intermediate lifters ready to leverage Tonal's constant tension for maximum upper body force production.
This workout is ideal for intermediate athletes or powerlifters who need a time-efficient way to maintain upper body strength. It is specifically built for those who want to maximize their Time Under Tension using Tonal's unique digital load.
Equipment
Workout Plan
Rest 120-150 seconds between heavy barbell sets to ensure full ATP recovery. For the handle-based accessory and isolation moves, keep rest to 60-90 seconds to maintain intensity.
Barbell Bench Press
Chest, Triceps, Abs
Engage Tonal's Spotter mode to push your limits on the final heavy reps safely.
Barbell Bent Over Row
Back, Biceps, Abs
Keep your back flat and pull the bar toward your navel, resisting the digital weight's pull on the way down.
Alternating Biceps Curl
Biceps, Forearms
Squeeze your biceps at the top and avoid using momentum; let the digital weight do the work.
Standing Overhead Press
Shoulders, Triceps
Maintain a strong core to prevent arching your back against the constant tension of the cables.
Why this order
We lead with the Barbell Bench Press to tackle the most taxing movement while you are fresh, followed by the Barbell Bent Over Row to balance the horizontal push with a pull. Switching to handles for the Overhead Press and Biceps Curls allows for a greater range of motion and unilateral stabilization to finish the session. This structure minimizes accessory changes by grouping bar movements first.
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
How should I choose my starting weight for the barbell moves?
Tonal will suggest a weight based on your initial assessment; however, since this is a strength focus, ensure the weight feels challenging by the 4th rep of every set.
Can I use the Smart Bar for the bench press?
Yes, using the Tonal Smart Bar allows you to engage and disengage the weight with the button, which is essential for safety during heavy low-rep sets.
What if I can't finish the 5th rep of the bench press?
Tonal's Spotter mode will automatically detect if you're struggling and reduce the weight slightly so you can complete the movement safely.