Upper Body Hypertrophy Workout - 30min Intermediate
Build serious upper body mass with this targeted hypertrophy session. By pairing heavy barbell compounds with unilateral handle work, you will address muscle imbalances while driving total volume. This workout is designed for intermediate lifters ready to push their limits on Tonal.
Ideal for intermediate lifters or athletes who want a balanced upper body aesthetic and improved pressing power. It is perfect for those seeking a time-efficient way to hit every major upper body muscle group.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets, 60 seconds for handle compounds, and 45 seconds for isolation finishers.
Barbell Bench Press
Chest, Triceps, Abs
Drive your feet into the floor to create a stable base for the digital weight as you press the bar.
Barbell Bent Over Row
Back, Biceps, Abs
Maintain a flat back and pull the bar toward your belly button, squeezing your shoulder blades at the top.
Single Arm Bench Press
Chest, Triceps, Obliques
Fight the rotational pull of the single cable to keep your torso square against the bench.
Seated Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribs to isolate the biceps against the constant cable tension.
Triceps Kickback
Triceps
Fully lock out your arm at the top to maximize the contraction of the triceps with each rep.
Standing Overhead Press
Shoulders, Triceps
Engage your core to prevent your lower back from arching as you press the handles overhead.
Why this order
We start with the barbell for maximum mechanical tension on the chest and back before moving to handles for shoulder stability and unilateral work. This sequence prioritizes high-energy compound lifts first, then uses isolation moves to fully exhaust the biceps 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
What weight should I select for the barbell movements?
Tonal will suggest a weight based on your profile, but aim for a load where the last 2 reps of each set are challenging but maintain perfect form.
Can I use the bar for the single arm movements?
No, the single-arm bench press requires a handle to allow for the proper range of motion and to challenge your core stability through unilateral loading.
How do I know if I should increase the weight?
If you can easily complete all reps with perfect form, use the display to bump the digital weight up by 1-2 pounds for the next set to maintain hypertrophy stimulus.