Upper Body Strength Workout - 45min Intermediate
This intermediate strength session focuses on heavy compound movements to build a powerful foundation across your entire upper body. You will utilize Tonal's barbell and handles to challenge your chest, back, and shoulders before finishing with targeted accessory work. This program is designed to maximize mechanical tension and force production.
This workout is for intermediate lifters or athletes looking to increase their pressing and pulling power. It is ideal for those who want a structured, traditional strength program using Tonal's digital weight system.
Equipment
Workout Plan
Rest 120-150s between heavy barbell sets, 60-90s between handle accessories, and 45s between rope finisher sets.
Barbell Bench Press
Chest, Triceps, Abs
Drive your feet into the floor to create a stable base for the press while Tonal tracks your power output.
Barbell Bent Over Row
Back, Biceps, Abs
Maintain a flat back and pull the bar toward your belly button to engage the mid-back and lats.
Incline Chest Fly
Chest, Shoulders
Use Tonal's eccentric mode to control the negative for 3 seconds to maximize muscle fiber recruitment.
Seated Overhead Press
Shoulders, Triceps
Press the handles directly up toward the ceiling without arching your lower back against the bench.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows down toward your ribs and control the digital weight as it pulls you back up.
Triceps Extension
Triceps
Keep your elbows pinned to your sides and pull the rope ends apart at the bottom of the movement.
Hammer Curl
Biceps, Forearms
Maintain a neutral grip on the rope and avoid using momentum or swinging your torso to lift the weight.
Standing Face Pull
Back, Shoulders
Pull the center of the rope toward your forehead while actively squeezing your shoulder blades together.
Why this order
We start with the heaviest barbell compounds to utilize maximum energy for strength gains while the nervous system is fresh. The workout then transitions into handle-based movements for a greater range of motion and finishes with rope-based isolation to target the triceps, biceps, and rear delts.
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 start with for the heavy compounds?
Tonal will suggest a weight based on your strength assessment, but for these lower rep ranges, you should ensure the last rep is very difficult while still maintaining perfect form.
Should I use Smart Flex on the barbell bench press?
Yes, engaging Smart Flex on the barbell bench press is highly recommended to challenge your muscles through the entire range of motion by adding weight where you are strongest.
How often should I perform this upper body session?
For optimal results, incorporate this workout 1-2 times per week with at least 48 hours of rest between upper body sessions to allow for muscle recovery.
Can I swap the barbell for handles on the bench press?
The barbell is preferred for this strength-specific session to allow for higher weight loads, but handles can be used if you prefer to work on stabilizing each arm independently.