Upper Body Hypertrophy Workout - 30min Advanced
You will challenge your upper body limits with this high volume hypertrophy session designed for advanced lifters. By pairing heavy barbell compounds with targeted handle isolation moves, you maximize muscle fiber recruitment and metabolic stress. This workout is built to trigger serious growth across your chest, back, and arms.
This session is for experienced lifters and athletes who want to pack on upper body mass efficiently. It is perfect for those who have mastered Tonal's barbell movements and are looking for a high-intensity hypertrophy stimulus.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets and 60 seconds for handle accessories to maintain high intensity and metabolic demand.
Barbell Bent Over Row
Back, Biceps, Abs
Engage your core and squeeze your shoulder blades together at the top of the bar path.
Barbell Bench Press
Chest, Triceps, Abs
Drive your feet into the floor and maintain a slight arch to maximize power against the digital weight.
Standing Barbell Overhead Press
Shoulders, Triceps
Keep your ribs tucked and glutes squeezed to prevent lower back arching as you drive the bar up.
Biceps Curl
Biceps, Forearms
Minimize body sway and keep your upper arms pinned to your sides for maximum bicep isolation.
Neutral Lat Pulldown
Back, Biceps, Abs
Focus on pulling with your elbows toward your hips to fully engage the lats.
Skull Crusher
Triceps
Keep your elbows fixed in space and use Tonal's Eccentric mode to challenge the triceps on the way down.
Why this order
The session begins with heavy barbell compounds to leverage Tonal's high-output digital weight when your nervous system is freshest. We then transition to handle-based movements for higher-rep isolation work to maximize time under tension and equipment efficiency. This sequence ensures you move from multi-joint power to targeted muscle fatigue.
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
How should I handle Tonal's weight suggestions for the barbell moves?
Trust the digital weight but use the Weight Dial to add 1-2 lbs if the first set feels too light for the prescribed rep range.
What if I reach failure before the target reps?
Tonal's Spotter Mode will automatically detect your struggle and reduce the weight so you can safely finish your set with perfect form.
Can I use Smart Flex on this workout?
Yes, enabling Smart Flex on the isolation moves like Biceps Curls will add variable resistance to match your strength curve for better hypertrophy results.