Upper Body Strength Workout - 30min Advanced
This advanced upper body session focuses on raw strength through heavy barbell compounds before transitioning into high-skill functional movements. You will utilize Tonal's digital resistance to maximize force production across both horizontal and vertical planes. It is designed for experienced lifters looking to break through strength plateaus.
This workout is for seasoned athletes and powerlifters who want to push their upper body limits using Tonal's barbell accessories. It is ideal for those with high strength scores looking for a structured, high-intensity session.
Equipment
Workout Plan
Rest 120-180 seconds between heavy barbell sets, 60-90 seconds for secondary compounds, and 45 seconds for finishers.
Barbell Bench Press
Chest, Triceps, Abs
Drive your shoulder blades into the bench and explode off the chest while Tonal's Spotter mode monitors your velocity.
Barbell Bent Over Row
Back, Biceps, Abs
Maintain a flat back and pull the bar toward your navel, squeezing your shoulder blades together at the peak.
Standing Barbell Overhead Press
Shoulders, Triceps
Keep your core braced and glutes tight to prevent your back from arching against the overhead resistance.
X-Pulldown w/ Triceps Extension
Back, Triceps, Biceps
Focus on the full triceps extension at the bottom of the pulldown to maximize time under tension.
Hammer Curl
Biceps, Forearms
Keep your elbows pinned to your sides and use a neutral grip on the rope to target the brachialis.
Why this order
The workout begins with heavy barbell movements to prioritize central nervous system recruitment while your muscles are fresh. We follow with multi-joint accessories and rotational work to address stability and hypertrophy. Finally, a high-rep finisher ensures total muscular fatigue to stimulate growth.
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
Can I use Tonal Dynamic Weight Modes like Eccentric or Chains?
Yes, for the Barbell Bench Press and Row, adding Eccentric mode will help build the control necessary for high-weight strength sets.
What if the weight feels too light for the low-rep sets?
Tonal usually adjusts based on your strength score, but you can manually increase the weight to ensure you reach near-failure on the final rep of each set.
How often should I perform this specific session?
Because of the high CNS demand from the heavy barbell work, allow at least 48 to 72 hours of recovery before repeating this upper body session.