Chest Endurance Workout - 45min Advanced
Build lasting muscular endurance and definition with this high volume upper body session. You will cycle through heavy barbell compounds and handle isolations to push your chest and triceps to their limit. This advanced routine uses strategic exercise ordering to ensure total muscle exhaustion.
Ideal for endurance athletes or advanced lifters looking to improve muscle stamina and lean definition. Perfect for those who want to challenge their metabolic threshold through upper body volume.
Equipment
Workout Plan
Rest 45-60s between barbell sets, 30-45s between handle accessories, and keep rest under 30s for the final rope burnout.
Barbell Bench Press
Chest, Triceps, Abs
Focus on a controlled descent and use Spotter mode if your rep speed slows down.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to shift the focus from your chest to your triceps.
Inline Chest Press
Chest, Triceps, Abs
Drive through the handles and stop just short of lockout to maintain constant digital tension.
Bench Chest Fly
Chest, Shoulders
Maintain a slight bend in the elbows and feel the stretch across your pecs at the bottom.
Single Leg Standing Chest Press
Chest, Obliques, Triceps
Engage your core to maintain balance on one leg while the digital weight pulls against you.
Standing Decline Chest Press
Chest, Triceps
Press down and slightly forward to target the lower fibers of your chest.
Skull Crusher
Triceps
Lower the handles toward your forehead while keeping your elbows pointed toward the ceiling.
Overhead Triceps Extension
Triceps
Flare the rope ends apart at the full extension to maximize the triceps contraction.
Why this order
The workout begins with heavy barbell compounds to maximize motor unit recruitment while fresh. It then transitions to handle based isolation moves that use the cable constant tension to maintain a high heart rate. We finish with a rope burnout to fully deplete glycogen stores 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 CoachFrequently Asked Questions
What weight should I select for a 20-rep set?
Aim for approximately 50 to 60 percent of your one rep max. If Tonal does not auto suggest a weight, choose a load where the last 3 reps feel challenging but your form remains perfect.
Can I use Spotter mode for high-rep endurance sets?
Yes, Tonal's Spotter mode is excellent for endurance training; it will automatically reduce the digital weight if it detects your rep speed slowing down, allowing you to finish the set safely.
Is it okay to skip the single-leg version of the chest press?
The single leg variation is included to challenge your core stability and anti-rotation. If balance is a struggle, keep both feet planted but try to narrow your stance to maintain the advanced difficulty.
How does digital weight help with triceps finishers?
Unlike dumbbells, Tonal provides constant tension throughout the entire range of motion, which is crucial for the high rep burn needed in endurance focused triceps extensions.