Upper Body Strength Workout - 45min Intermediate
You will build significant upper body power by prioritizing heavy compound movements before finishing with targeted isolation work. This session utilizes Tonal's digital resistance to maintain peak tension throughout every single rep. It is designed for intermediate lifters looking to break through strength plateaus.
This is ideal for intermediate lifters or athletes like swimmers and climbers who need a robust upper body to excel in their sport. It suits anyone looking for a structured strength program that maximizes Tonal's unique digital weight features.
Equipment
Workout Plan
Rest 120 to 180 seconds between heavy compound sets and 60 to 90 seconds between accessory sets.
Bench Press
Chest, Triceps, Abs
Engage Tonal's Spotter Mode so you can safely push your maximum weight on every rep.
Bent Over Row
Back, Biceps, Abs
Maintain a flat back and pull the handles toward your waist for better back activation.
Lateral Raise
Shoulders
Control the descent to leverage the eccentric phase of Tonal's digital weight.
Biceps Curl
Biceps, Forearms
Minimize body sway to ensure your biceps are doing all the work against the cable.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Explode through the rotation and use your core to stabilize the weight at the end of the punch.
Seated Lat Pulldown
Back, Biceps
Drive your elbows down toward your hips to maximize lat engagement.
Standing Overhead Press
Shoulders, Triceps
Keep your core braced to prevent your lower back from arching against the digital tension.
Skull Crusher
Triceps
Keep your elbows pinned in place and focus on the extension of your triceps.
Why this order
The workout begins with heavy vertical and horizontal pushes and pulls to capitalize on your peak energy levels for maximum force production. We then transition into higher-rep isolation exercises to drive metabolic stress and hypertrophy without overtaxing the central nervous system. Using only handles ensures a seamless flow with minimal equipment setup between exercises.
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 mode should I use for the compound lifts?
For the Bench Press and Lat Pulldown, try using Heavy Lift or Eccentric mode to challenge your muscles during the lowering phase of the movement.
How do I know if the weight is heavy enough for a strength goal?
You should aim for a weight where the final two reps of every set are challenging but you can still maintain perfect form. Tonal will automatically adjust based on your power output.
Can I do this workout if I don't have the Tonal bench?
Yes, you can perform the Bench Press as a Floor Press and do the seated exercises on a stable chair or directly on the floor.
How often should I repeat this specific session?
For best results, incorporate this workout twice a week with at least 48 hours of rest between sessions to allow for muscle repair.