Upper Body Strength Workout - 60min Intermediate
Focus on upper body hypertrophy and raw strength in this comprehensive session. You will balance horizontal and vertical planes to ensure a symmetrical physique across the chest, back, and shoulders. The workout utilizes Tonal's digital weight to challenge your central nervous system with heavy compounds followed by targeted isolation work.
Intermediate lifters looking to break through strength plateaus in their bench and overhead press. It is also ideal for athletes in contact sports who need a stable and powerful upper frame.
Equipment
Workout Plan
Rest 120-180s for heavy barbell sets, 60-90s for handle accessories, and 45s for the final arm and core movements.
Barbell Bench Press
Chest, Triceps, Abs
Engage Tonal's Spotter Mode to safely push your limits on the heaviest barbell sets.
Barbell Bent Over Row
Back, Biceps, Abs
Maintain a flat back and drive your elbows toward the ceiling against the digital resistance.
Standing Barbell Overhead Press
Shoulders, Triceps
Keep your core braced to prevent the cables from pulling your ribcage upward.
Inline Chest Press
Chest, Triceps, Abs
Focus on a slow eccentric phase to maximize time under tension provided by Tonal.
Single Arm Bent Over Row
Back, Biceps, Abs
Resist the rotation of the cable to engage your obliques while working your lats.
Lateral Raise
Shoulders
Keep a slight bend in your elbows and lift the handles to shoulder height.
Neutral Lat Pulldown
Back, Biceps, Abs
Pull the handles toward your armpits while keeping your chest tall and proud.
Rotational Chop
Obliques, Glutes, Abs
Use your entire core to drive the rope across your body in a controlled arc.
Hammer Curl
Biceps, Forearms
Maintain a neutral grip on the rope to target the brachialis and forearms.
Triceps Extension
Triceps
Keep your upper arms pinned to your sides as you fully extend the rope downward.
Why this order
We lead with heavy barbell movements to capitalize on fresh energy for maximum motor unit recruitment. The workout then transitions to handle-based movements for greater range of motion and finishes with rope accessories to isolate the arms and core. This compound-to-isolation approach ensures the largest muscle groups are taxed before smaller stabilizers become the limiting factor.
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 should I start with for the barbell bench press?
Since Tonal measures force differently than free weights, start with about 60% of your traditional barbell max and let the AI adjust based on your power output.
Can I use the Smart Bar for the final triceps and biceps exercises?
While possible, the rope is recommended for the final accessories because it allows for a more natural wrist position and greater peak contraction at the end of the movement.
How should I use Tonal features like Eccentric Mode here?
For the Inline Chest Press and Lat Pulldowns, turning on Eccentric Mode will add extra weight on the way down, which is highly effective for building the strength required in this intermediate program.