Upper Body Hypertrophy Workout - 30min Advanced
You will engage in a high volume session designed to maximize muscle fiber recruitment across your entire upper body. By prioritizing heavy compound presses and pulls before moving into isolated arm work, you ensure peak energy is spent on the most taxing movements. This session uses Tonal's digital weight to keep constant tension on your chest, back, and shoulders.
This workout is designed for experienced lifters and bodybuilders looking to break through hypertrophy plateaus. It is ideal for athletes who want a comprehensive upper body stimulus in a condensed time frame.
Equipment
Workout Plan
Rest 90 seconds between heavy compound sets and 60 seconds between isolation finishers.
Bench Press
Chest, Triceps, Abs
Engage Tonal's Spotter mode to push your limits safely without a human partner.
Bent Over Row
Back, Biceps, Abs
Maintain a flat back and drive your elbows toward the wall behind you.
Biceps Curl
Biceps, Forearms
Use Burnout Mode on your last set to reach total muscular fatigue.
Neutral Lat Pulldown
Back, Biceps, Abs
Control the upward phase to let the digital weight stretch your lats under tension.
Standing Overhead Press
Shoulders, Triceps
Avoid leaning back by bracing your core against the Tonal's consistent resistance.
Skull Crusher
Triceps
Turn on Eccentric Mode to increase the load on the way down for more growth.
Why this order
The workout starts with heavy chest and back compounds to establish a foundation of volume while your nervous system is fresh. We then move to shoulder and rowing variations to fill out the physique before finishing with high-rep arm isolation. This sequence optimizes the Tonal handle system for quick transitions and maximum 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 do I choose the right weight for these exercises?
Tonal will automatically suggest a starting weight based on your strength assessment, but feel free to adjust it using the digital dial if the reps feel too easy.
Can I use the Smart Bar instead of handles?
This specific routine is optimized for handles to allow for a greater range of motion and unilateral stability, but you can swap to the bar for the Bench Press if preferred.
How often should I perform this hypertrophy workout?
For best results, aim to complete this session two times per week with at least 48 hours of rest between upper body days to allow for muscle recovery.