Upper Body Hypertrophy Workout - 60min Advanced
This advanced hypertrophy session utilizes high volume and heavy handle movements to maximize upper body muscle density. You will move through primary compound lifts before finishing with high intensity isolation work to ensure no muscle fiber is left untapped. The workout is designed to push your limits using Tonal constant tension across multiple planes of motion.
This workout is ideal for advanced lifters and athletes who have a high training age and want to prioritize muscular size and upper body strength. It is specifically designed for those who enjoy high-intensity sessions and have mastered Tonal handle mechanics.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60-90s between accessories, and 30-45s during isolation finishers.
Bench Press
Chest, Triceps, Abs
Drive your feet into the floor and maintain a stable arch as you push the handles toward the ceiling.
Bent Over Row
Back, Biceps, Abs
Maintain a flat back and pull the handles toward your hips to engage your lower lats.
Incline Chest Fly
Chest, Shoulders
Keep a soft bend in your elbows and focus on the stretch at the bottom of the movement.
Lateral Raise
Shoulders
Lead with your elbows and keep the handles slightly in front of your body for better shoulder health.
Biceps Curl
Biceps, Forearms
Avoid using momentum and focus on the squeeze at the top while fighting the digital weight on the way down.
Rotational Row
Back, Obliques
Rotate through your torso and pull the handle high to finish the workout with total back fatigue.
Standing Overhead Press
Shoulders, Triceps
Lock your core to prevent your back from arching as you press the smart handles vertically.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows straight down toward the floor and squeeze your shoulder blades at the bottom.
Skull Crusher
Triceps
Keep your upper arms stationary and only move your forearms to maximize triceps engagement.
X-Pulldown w/ Triceps Extension
Back, Triceps, Biceps
Pull the cables across your body and finish with a full triceps lockout for a maximum pump.
Why this order
The routine begins with heavy horizontal push and pull patterns to recruit the largest motor units while you are fresh. It then transitions into vertical patterns and isolation exercises that target smaller muscle groups like the deltoids and arms with higher repetition ranges. Using exclusively handle-based movements ensures a seamless flow through the session with minimal equipment adjustments.
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 start with for the heavy compounds?
Tonal will suggest a weight based on your previous movements, but since these are low-rep sets, ensure the weight feels like an 8 out of 10 effort by the final rep.
Can I use Spotter Mode on the Bench Press?
Absolutely. Spotter Mode is highly recommended for the Bench Press and Standing Overhead Press to allow you to safely push to failure on your final sets.
Why are the rep ranges so high at the end?
The final exercises are finishers designed to create metabolic stress and increase blood flow to the muscles, which are key drivers for hypertrophy after your heavy lifting is done.
How often should I perform this specific workout?
Given the advanced volume, aim to perform this session twice a week with at least 48 to 72 hours of rest between sessions for optimal recovery.