StrengthTone & Define Upper
A 40-minute upper-body session for women using bands and light barbell work. Incline bench press builds the chest, assisted pull-ups train the back at an achievable load, band leg curls add posterior work, and band kickbacks finish the triceps. Around 280 kcal.
Tone & Define Upper at a glance
- Level
- Intermediate
- Duration
- 40 minutes
- Exercises
- 4
- Estimated burn
- ~280 kcal
- Equipment
- Resistance bands or a suspension trainer
- Muscles worked
- Chest, Back, Biceps, Triceps
- Category
- Strength
- Made for
- Women
- Price
- Free
4 exercises in Tone & Define Upper
- 1Barbell Inclined Bench Press3 × 12
- 3 × 12
- 3Resistance Band Leg Curl3 × 15
- 4Band Bent over One Arm Kickback3 × 15
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Tone & Define Upper
Three sets of 12 to 15 with 60 seconds of rest. Assisted pull-ups are the honest way to build toward the real thing — reduce the assistance gradually rather than switching to a lat pulldown and never progressing.
Tone & Define Upper — questions
How long does Tone & Define Upper take?
About 40 minutes from the first set to the last. The session contains 4 exercises and burns roughly 280 kcal for an average trainee.
What equipment do you need for Tone & Define Upper?
Resistance bands or a suspension trainer. The session is built around Barbell Inclined Bench Press, Assisted Pull-up, Resistance Band Leg Curl and more, and every exercise comes with a demo video in the GymiaFit app.
Is Tone & Define Upper suitable for beginners?
Tone & Define Upper is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Tone & Define Upper work?
Chest, Back, Biceps, Triceps. 4 exercises, starting with Barbell Inclined Bench Press, Assisted Pull-up, Resistance Band Leg Curl.
Is Tone & Define Upper free?
Yes. Tone & Define Upper is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Tone & Define Upper into the GymiaFit app — free, no account tricks, no paywall.
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