Upper Body Strength Workout - 60min Advanced
You will tackle a high-intensity upper body session designed to maximize raw strength and structural balance. This workout prioritizes heavy barbell compounds before moving into targeted accessory work to ensure no weak links remain. It is built for advanced lifters who want to push their limits using Tonal's dynamic weight features.
This program is for experienced lifters and athletes who have a solid foundation in barbell mechanics and are looking to break through strength plateaus. It is ideal for those training for powerlifting or functional fitness competitions.
Equipment
Workout Plan
Rest 180s between heavy barbell sets, 60-90s between accessory movements, and 45s between finisher sets.
Barbell Bench Press
Chest, Triceps, Abs
Drive your shoulder blades into the bench and explode upward using Tonal's Spotter Mode for safety.
Barbell Bent Over Row
Back, Biceps, Abs
Maintain a flat back and pull the bar toward your hips to engage the lats fully.
Standing Barbell Overhead Press
Shoulders, Triceps
Engage your core to prevent arching and drive the bar straight up past your face.
Standing Chest Press
Chest, Triceps
Control the eccentric phase of the movement to maximize time under tension.
Biceps Curl
Biceps, Forearms
Avoid using momentum and squeeze your biceps hard at the top of the movement.
Lateral Raise
Shoulders
Lead with your elbows and pause slightly at the top for maximum shoulder recruitment.
Seated Lat Pulldown
Back, Biceps
Focus on pulling your elbows down toward your ribs to isolate the back muscles.
Triceps Extension
Triceps
Keep your elbows pinned to your sides and fully extend your arms downward.
Standing Face Pull
Back, Shoulders
Pull the rope handles toward your ears and squeeze your rear delts at the peak.
Why this order
The session begins with the most taxing barbell movements to capitalize on fresh neural energy for maximum power output. We group exercises by accessory—starting with the Barbell, then Handles, then Rope—to minimize setup time. The transition from low-rep compounds to high-rep isolations ensures both strength and muscle density.
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 starting weight for these low-rep sets?
Tonal will suggest a weight based on your strength score, but for 5-rep sets, ensure the weight feels like an 8 out of 10 effort while maintaining perfect form.
Can I use Smart Flex for the barbell exercises?
Yes, Smart Flex is highly recommended for the Barbell Bench Press and Overhead Press to add resistance where you are strongest in the movement.
What should I do if Tonal's Spotter Mode keeps activating?
If Spotter Mode kicks in, it means your bar speed has slowed significantly. Take the help to finish the rep, but consider increasing your rest time by 30 seconds for the next set.
How often should I perform this specific advanced session?
Due to the high CNS demand of heavy barbell work, perform this workout no more than twice per week with at least 48-72 hours of recovery between sessions.