Chest Hypertrophy Workout - 60min Beginner
You will target your pectoral muscles and triceps using a combination of heavy barbell work and high volume handle movements. This session focuses on controlled tempo and deep muscle activation to stimulate maximum hypertrophy. You will finish with isolation exercises designed to create a significant pump and define the upper body.
This workout is ideal for beginner lifters or athletes looking to add lean mass to their upper body. It is especially effective for those wanting to improve their bench press technique and arm definition.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell compound sets and 60 seconds between handle based accessory and isolation movements.
Barbell Bench Press
Chest, Triceps, Abs
Drive your feet into the floor to create a stable base for the press.
Reverse Grip Barbell Triceps Extension
Triceps
Keep your elbows tucked and stationary while extending the bar.
Bench Press
Chest, Triceps, Abs
Lower the handles until your elbows are level with the bench for maximum stretch.
Inline Chest Press
Chest, Triceps, Abs
Focus on pushing the handles toward each other at the top of the movement.
Bench Chest Fly
Chest, Shoulders
Maintain a soft bend in your elbows and feel the stretch across your pecs.
Middle Chest Fly
Chest, Shoulders
Squeeze your chest at the center and control the cables on the way back.
Triceps Kickback
Triceps
Keep your shoulder pinned to your side and fully lock out the arm at the top.
Skull Crusher
Triceps
Hinge at the elbows and keep your upper arms vertical throughout the set.
Why this order
We start with heavy barbell movements to capitalize on early session energy before moving to handles for high volume hypertrophy work. This sequence progresses from multi joint compounds to isolated finishers to ensure complete muscle fiber recruitment across the chest and triceps.
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 do I choose my starting weight?
Tonal will automatically suggest weights based on your initial assessment, but feel free to lower it slightly if the form feels shaky on these new movements.
Is it okay to use Spotter Mode on the heavy sets?
Yes, Spotter Mode is highly recommended for the Barbell Bench Press to help you reach failure safely without getting stuck.
Should I use Eccentric Mode for this workout?
You can turn on Eccentric Mode for the Bench Chest Fly to increase the time under tension during the muscle lengthening phase for better growth.
What if I can't complete all the reps in the final set?
Use Tonal's digital weight to quickly drop the load mid set or allow the system to detect your fatigue and adjust the weight automatically.