Upper Body Strength Workout - 60min Intermediate
Build a powerful upper body by focusing on heavy compound lifts and high-volume finishers. You will progress through a series of barbell strength staples before targeting individual muscle groups for maximum hypertrophy. This session is designed to challenge your stability and raw power using Tonal digital resistance.
This workout is ideal for intermediate lifters who want to bridge the gap between general fitness and dedicated strength training. It is perfect for athletes looking to improve their pushing and pulling power.
Equipment
Workout Plan
Rest 120-180 seconds between heavy barbell sets to ensure full recovery. For handle-based accessories, keep rest between 60-90 seconds to maintain intensity.
Barbell Bench Press
Chest, Triceps, Abs
Engage Tonal's Eccentric mode to challenge your muscles during the lowering phase of the press.
Barbell Bent Over Row
Back, Biceps, Abs
Maintain a flat back and let the digital weight pull you into a deep stretch at the bottom of the movement.
Standing Barbell Overhead Press
Shoulders, Triceps
Keep your core braced against the constant tension of the cables as you drive the bar up.
Bench Chest Fly
Chest, Shoulders
Keep a soft bend in your elbows and focus on a slow, controlled opening against the digital resistance.
Single Arm Bent Over Row
Back, Biceps, Abs
Use the handle to pull toward your hip, resisting any torso rotation caused by the unilateral cable pull.
Biceps Curl
Biceps, Forearms
Turn on Tonal's Chains mode to increase the weight as you reach the top of the curl for a better pump.
Standing Pallof Press
Obliques
Hold the handle at chest height and resist the horizontal pull of the cable while extending your arms.
Seated Lat Pulldown
Back, Biceps
Drive your elbows toward your ribs and use Tonal's Smart Flex to maximize tension at the peak contraction.
Skull Crusher
Triceps
Lower the handles toward your ears while keeping your elbows pointed at the ceiling, then extend with power.
Why this order
The workout begins with heavy barbell compound movements to utilize your peak energy for maximum strength gains. We then transition to handle-based accessories and isolation movements to fully fatigue the muscle groups while minimizing equipment changes.
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?
Tonal will suggest a weight based on your strength assessment, but for these strength ranges, aim for a load where you could only perform 1 or 2 more reps.
What if the Barbell Bench Press feels too heavy?
Ensure Spotter mode is active. If you struggle to complete a rep, Tonal will automatically reduce the weight so you can finish the set safely.
Can I use the bar for all movements?
This workout is optimized for a mix of the bar and handles to provide the best range of motion. Stick to the programmed accessories for best results.