Upper Body Strength Workout - 20min Advanced
This high-intensity session prioritizes raw upper body power through a blend of heavy compound presses and advanced pulling variations. You will leverage Tonal's digital resistance to fatigue the chest and back before moving into explosive, rotational movements. This is a concentrated strength stimulus designed for advanced lifters in a tight window.
Ideal for seasoned athletes or weightlifters who need a high-impact strength block that fits into a busy schedule. This is specifically designed for those looking to improve their bench max and functional rotational power.
Equipment
Workout Plan
Rest 120 seconds between heavy bench sets. For pulldowns and rotational movements, maintain 60-90 seconds of rest.
Bench Press
Chest, Triceps, Abs
Plant your feet firmly and drive your shoulders into the bench as Tonal increases resistance at the top of the press.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot your back foot and snap the handle forward, letting the cable's resistance challenge your core and shoulder stability.
Neutral Lat Pulldown
Back, Biceps, Abs
Engage your lats to pull the handles toward your collarbone and control the upward digital weight release for maximum tension.
X-Pulldown w/ Triceps Extension
Back, Triceps, Biceps
Keep your elbows tucked during the pulldown and fully extend your arms at the bottom to maximize triceps engagement.
Why this order
We lead with the Bench Press to hit the highest force production while you are fresh, followed by the Neutral Lat Pulldown to balance the push-pull mechanics. The session concludes with advanced rotational and extension movements to tax the core and smaller accessory muscles under significant 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
What digital weight modes should I use for the Bench Press?
For this strength-focused session, enable 'Eccentric' mode to challenge your muscles on the lowering phase or 'Spotter' mode so you can safely push to your absolute limit.
How do I ensure the Rotational Punch is working my strength and not just cardio?
Focus on the 'snap' at the end of the movement and ensure the digital weight is heavy enough that the 8th rep feels difficult to maintain perfect form.
Is it okay to perform this workout back-to-back days?
Because this targets heavy compound movements at an advanced level, you should allow at least 48 hours of recovery for these specific muscle groups.