Upper Body Hypertrophy Workout - 60min Advanced
This advanced upper body session utilizes high volume and compound barbell movements to trigger maximum muscle growth. You will move from heavy structural lifts to targeted isolation finishers for a complete physique stimulus. It is designed for experienced lifters ready to push their limits with Tonal's digital resistance.
This is for advanced lifters and athletes who want to pack on upper body mass and improve functional strength. It is ideal for those comfortable with barbell mechanics and high-volume training sessions.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60-75s between accessory movements, and 30-45s for isolation finishers.
Barbell Bench Press
Chest, Triceps, Abs
Drive your shoulder blades into the bench and use Tonal's spotter mode to safely find your limit.
Barbell Bent Over Row
Back, Biceps, Abs
Hinge forward and pull the bar to your belly button while keeping your back flat.
Standing Barbell Overhead Press
Shoulders, Triceps
Squeeze your glutes to stabilize your core as you press the bar toward the ceiling.
Bench Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows to keep the tension on your chest rather than your joints.
Lateral Raise
Shoulders
Lift with your elbows and control the digital weight's eccentric phase on the way down.
Seated Lat Pulldown
Back, Biceps
Focus on driving your elbows down to your sides to fully engage your lats.
Hammer Curl
Biceps, Forearms
Keep your palms facing each other and avoid using momentum to swing the rope.
Seated Cable Crunch
Abs
Crunch your ribcage toward your pelvis and exhale as you contract your abs.
Overhead Triceps Extension
Triceps
Keep your elbows pinned near your ears and fully extend the rope at the top of the move.
Standing Face Pull
Back, Shoulders
Pull the rope ends toward your ears and squeeze your shoulder blades together.
Why this order
The workout begins with heavy barbell compounds to recruit the most motor units while you are fresh. We then transition to handle-based isolation moves to target specific muscle groups without total body fatigue, finishing with a high-rep rope block to maximize metabolic stress.
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 choose my starting weight for the barbell movements?
Start with Tonal's suggested weight and use the first set to calibrate; if it feels light, Tonal will automatically increase it for the next set.
Can I use Spotter Mode on the heavy bench press?
Yes, always keep Spotter Mode enabled for your heavy compounds so you can safely push toward failure without a human spotter.
Why are the reps so high on the Lateral Raises and Face Pulls?
These movements target smaller muscle groups like the deltoids and traps which respond best to higher volume and metabolic stress for growth.
What if my form breaks down during the 20-rep finishers?
Reduce the weight using the handle button or the screen immediately, as hypertrophy requires high volume but only with quality contractions.