Tonal Coach is open source.Star11
All Workouts|

Chest Endurance Workout - 30min Intermediate

You will push your muscular stamina to the limit with this high-volume chest and triceps session. By combining heavy barbell work with high-rep handle accessories, this workout builds the local endurance needed for sustained performance. It is designed to keep your heart rate elevated while maintaining constant tension on your push muscles.

This is ideal for intermediate lifters or obstacle course racers who need upper body resilience. It also serves swimmers and boxers who require high muscular endurance in their pushing mechanics.

30mDuration
6Exercises
14Total Sets
Chest, TricepsMuscles

Equipment

StraightBarHandles

Workout Plan

Keep rest periods brief to maximize endurance. Aim for 30-45 seconds between all sets and exercises.

StraightBar
Barbell Bench Press

Barbell Bench Press

Chest, Triceps, Abs

Maintain a steady tempo to maximize time under tension with the digital bar.

3 x 15
Handles
Superset

Standing Chest Press

Chest, Triceps

Engage your core to resist the cables pulling you back as you press forward.

3 x 16
Single Arm Bench Press

Single Arm Bench Press

Chest, Triceps, Obliques

Fight the rotational pull of the single cable to keep your torso flat on the bench.

2 x 15
Handles
Superset

Bench Chest Fly

Chest, Shoulders

Keep a slight bend in the elbows and feel the stretch at the bottom of the movement.

2 x 18

Reverse Grip Triceps Extension

Triceps, Forearms

Use the underhand grip to target the medial head and squeeze hard at the bottom.

2 x 20
Handles
Skull Crusher

Skull Crusher

Triceps

Lower the handles toward your temples while keeping your elbows fixed in place.

2 x 15

Why this order

This workout follows a compound-to-isolation progression to fatigue the largest muscle groups first. Starting with the barbell bench press allows for maximum loading before moving into handle-based stability work and isolation exercises. The high-rep finishers are specifically chosen to maximize metabolic stress in the 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 Coach
Open in Tonal

Frequently Asked Questions

How much weight should I use for high-rep sets?

Tonal will suggest a weight based on your strength score, but for 15-20 reps, you should feel a deep burn by the 12th rep while maintaining perfect form.

Can I use Spotter Mode during the triceps finisher?

Yes, Spotter Mode is highly recommended for the reverse grip extensions if you start to lose range of motion on the final few reps as it will dynamically reduce weight.

Why are there fewer sets of the isolation moves?

Since we are targeting higher rep ranges, the total volume per set is significantly higher. Two sets of high-rep isolation exercises are sufficient to reach fatigue after compound work.