Upper Body Strength Workout - 20min Intermediate
This upper body session prioritizes raw power through a heavy horizontal push and pull foundation. You will move from low-rep compound strength sets to higher-volume isolation work to maximize muscle fiber recruitment. It is designed to build a thick chest and wide back using Tonal's consistent resistance.
This workout is ideal for intermediate lifters or former athletes who want to maintain high intensity and muscle mass in a short window. It is perfect for those who want to focus on upper body aesthetics and functional pushing power.
Equipment
Workout Plan
Rest 120s between Bench Press sets, 90s for Seated Rows, and 60s for the remaining accessory movements.
Bench Press
Chest, Triceps, Abs
Lower the handles slowly to feel Tonal's digital weight engage your chest before driving up explosively.
Seated Row
Back, Biceps, Abs
Sit tall and squeeze your shoulder blades together at the peak of the movement to maximize back engagement.
Biceps Curl
Biceps, Forearms
Maintain a slight bend in your knees and keep your elbows glued to your sides against the cable tension.
Standing Overhead Press
Shoulders, Triceps
Keep your core braced and ribs tucked as you press the handles to full lockout overhead.
Why this order
The workout follows a traditional compound-to-isolation hierarchy to ensure you have the most energy for the heaviest lifts. By pairing horizontal movements like the Bench Press and Seated Row first, we establish structural balance before moving into vertical pressing and bicep isolation.
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 use for the 5x5 Bench Press?
Since this is a strength focus, choose a weight that feels like a 7 or 8 out of 10 in difficulty. Tonal will suggest a weight, but don't be afraid to use the weight dial to increase it if the first set feels too light for five reps.
Can I use Spotter Mode on these exercises?
Yes, Spotter Mode is highly recommended for the Bench Press and Overhead Press. It will automatically detect if you are struggling and reduce the weight so you can finish your set safely without a partner.
Is it okay if I don't have a bench for the Seated Row?
The Seated Row is performed on the floor with your feet against the Tonal wall or the bench. Ensure your back is straight and you aren't leaning too far back as you pull the smart handles.
How often should I perform this specific routine?
Because this workout targets high-intensity strength, aim for 2 times per week with at least 48 hours of rest between sessions to allow your central nervous system to recover.