Push Endurance Workout - 45min Intermediate
This high-volume push session is designed to skyrocket your muscular endurance while carving out definition in the chest, shoulders, and triceps. By pairing foundational barbell compounds with high-rep handle accessories, you will push your aerobic and anaerobic thresholds. You will move through a strategic progression that minimizes equipment changes to keep your heart rate elevated throughout the 45-minute block.
This workout is perfect for intermediate lifters looking to improve work capacity or athletes like swimmers and boxers who require sustained upper-body power. It is also ideal for those wanting to lean out while building functional strength and shoulder stability.
Equipment
Workout Plan
Keep rest periods to 45 seconds between compound sets and 30 seconds for isolation and accessory movements to maximize the endurance stimulus.
Barbell Bench Press
Chest, Triceps, Abs
Press the bar up aggressively and use Tonal's digital weight to maintain a steady tempo on the way down.
Standing Barbell Overhead Press
Shoulders, Triceps
Drive the bar directly overhead while keeping your core braced to prevent the cables from pulling you backward.
Squat to Press
Glutes, Hamstrings, Quads, Abs, Shoulders, Triceps
Combine the movements into one fluid motion, using the power from your legs to help drive the handles up.
Standing Incline Press
Shoulders, Chest, Triceps
Lean slightly into the handles to target the upper chest and maintain constant tension on the cables.
Lateral Raise
Shoulders
Lead with your elbows and keep a slight bend in your arms to maximize the burn in your lateral deltoids.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot your back foot as you punch to integrate your core and hips with the chest press.
Triceps Kickback
Triceps
Keep your upper arms glued to your sides and squeeze your triceps at the point of full extension.
Overhead Triceps Extension
Triceps
Keep your elbows pinned toward your ears and fully extend the rope at the top of the movement.
Why this order
The workout begins with heavy barbell compounds to tax the largest muscle groups while energy stores are highest. It then transitions into high-rep handle work to induce metabolic stress, finishing with isolation and rotational movements to ensure complete muscular fatigue and core integration. Equipment switches are grouped together, moving from the Straight Bar to Handles and finally the Rope to maximize efficiency.
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 if the 20-rep sets feel too light?
Tonal will automatically adjust your weight based on your performance, but you can manually increase the weight by 1-2 pounds to ensure you reach failure by the final few reps of the set.
Should I use any of the Tonal dynamic weight modes?
For this endurance focus, keep the weight consistent or use Burnout Mode on the final sets of isolation exercises like Lateral Raises to push through fatigue.
Can I swap the Barbell Bench Press for the Handle version?
You can, but the Barbell version allows for higher absolute loading which provides a better foundational stimulus before moving into the high-rep handle work.