Upper Body Hypertrophy Workout - 45min Beginner
This beginner-friendly hypertrophy session targets every major upper body muscle group using Tonal handles. You will focus on fundamental compound lifts like the bench press and row to build a strong foundation before moving into targeted isolation work. The controlled volume and handle-only setup ensure you maximize time under tension for muscle growth.
Perfect for beginners or gym-goers transitioning to Tonal who want a straightforward, effective hypertrophy routine without complex movements. Ideal for anyone looking to increase upper body size and strength using the cable system's constant resistance.
Equipment
Workout Plan
Rest 90s for primary compound lifts (Bench, Row), 60s for secondary movements (Press, Pulldown), and 45s for isolation finishers.
Bench Press
Chest, Triceps, Abs
Press the handles toward the ceiling and control the digital weight as it pulls back toward your chest.
Seated Row
Back, Biceps, Abs
Sit tall and drive your elbows back while maintaining constant tension on the cables.
Reverse Fly
Back, Shoulders
Keep a slight bend in your elbows and squeeze your shoulder blades together at the top of the arc.
Biceps Curl
Biceps, Forearms
Pin your elbows to your ribcage and use Tonal's digital weight to resist the pull on the way down.
Standing Pallof Press
Obliques
Fight the cable's urge to pull you toward the machine by keeping the handles centered on your chest.
Standing Overhead Press
Shoulders, Triceps
Engage your core to keep your torso still as you press the handles overhead.
Seated Lat Pulldown
Back, Biceps
Pull your shoulders down and away from your ears as you bring the handles toward your collarbone.
Skull Crusher
Triceps
Keep your elbows tucked in and pointed at the ceiling while lowering the handles toward your forehead.
Why this order
This workout follows a classic compound-to-isolation progression, starting with horizontal pushing and pulling to engage the largest muscle groups while you are fresh. Exercises are grouped by handle position where possible to keep you moving efficiently through your 45-minute window.
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 know if I'm using the right weight for hypertrophy?
Tonal's digital weight automatically sets your starting point based on your assessment, but you should adjust it so that the last 2 reps of every set feel very challenging while maintaining perfect form.
Should I use any of Tonal's dynamic weight modes for this workout?
For hypertrophy goals, turning on 'Eccentric' mode for the Biceps Curls and Skull Crushers is highly effective as it adds weight during the lowering phase to maximize muscle fiber breakdown.
How often should I perform this upper body routine?
Since this is a comprehensive session, aim for 2 to 3 times per week with at least 48 hours of rest between sessions to allow for muscle repair and growth.