Upper Body Strength Workout - 45min Intermediate
Build serious upper body power with this comprehensive strength session. You will focus on heavy barbell compounds followed by targeted accessory work to ensure a balanced physique. This plan is designed to maximize Tonal's digital resistance for peak force production.
This workout is designed for intermediate lifters and recreational athletes who want to improve their core pressing and pulling numbers. It is perfect for those looking to build a balanced, powerful upper body using Tonal's digital bar.
Equipment
Workout Plan
Rest 120s between heavy barbell compounds, 60-90s between handle accessories, and 30s before the final burnout set.
Barbell Bench Press
Chest, Triceps, Abs
Engage the digital weight only after you have stabilized the bar at full lockout.
Barbell Bent Over Row
Back, Biceps, Abs
Maintain a flat back and leverage the constant tension to control the descent.
Barbell Biceps Curl
Biceps, Forearms
Keep your elbows pinned and avoid using momentum to cheat the digital weight.
Standing Barbell Overhead Press
Shoulders, Triceps
Squeeze your glutes to create a stable base against the cable's vertical pull.
Lateral Raise
Shoulders
Lead with your elbows and keep a slight forward lean for better delt alignment.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows down and pause at the bottom to peak the contraction of your lats.
Why this order
The workout begins with heavy barbell compounds to leverage Tonal's maximum resistance while your central nervous system is fresh. We then move to higher volume handle exercises to isolate individual muscle groups and achieve a complete metabolic burn. This sequence ensures you build both absolute strength and aesthetic definition.
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?
Tonal will suggest a weight based on your initial assessment; use the first set to adjust if it feels too light for five reps.
Should I use any Dynamic Weight Modes?
Yes, use Eccentric mode on the bench press and rows to build more strength during the lowering phase of each rep.
How long should I rest?
Aim for 2 to 3 minutes after the heavy barbell sets to allow your central nervous system to recover for the next heavy lift.
Can I use Spotter Mode?
Turn on Spotter Mode for the heavy barbell bench press to ensure you can safely push to failure without a human partner.