Upper Body Strength Workout - 60min Advanced
This advanced upper body session leverages high-intensity barbell movements to build absolute strength before transitioning into handle-based accessory work. You will challenge your chest, back, and shoulders with heavy loads and finish with isolation sets to ensure total muscle fatigue. This is a comprehensive strength program designed for lifters who want to push their limits on Tonal.
This workout is designed for experienced lifters and athletes who have mastered Tonal's barbell movements and are looking to hit a new personal record in upper body strength.
Equipment
Workout Plan
Rest 120-180s between heavy barbell sets, 60-90s for handle accessories, and 45s between isolation finishers.
Barbell Bench Press
Chest, Triceps, Abs
Engage Tonal's spotter mode and lower the bar slowly to your chest for maximum tension.
Barbell Bent Over Row
Back, Biceps, Abs
Pull the bar toward your belly button while maintaining a flat back against the digital resistance.
Standing Barbell Overhead Press
Shoulders, Triceps
Keep your core braced as the bar moves upward to prevent any arching in your lower back.
Inline Chest Press
Chest, Triceps, Abs
Focus on a powerful push and use Tonal's eccentric mode to challenge the muscle on the way back.
Lateral Raise
Shoulders
Lead with your elbows and pause for a split second at the top of the movement.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides and avoid using momentum to lift the handles.
Middle Chest Fly
Chest, Shoulders
Hug a wide tree and maintain a slight bend in your elbows throughout the entire arc.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows down toward your hips and squeeze your shoulder blades at the bottom.
Skull Crusher
Triceps
Lower the handles toward your forehead while keeping your upper arms vertical and stationary.
Why this order
We start with heavy barbell compounds to maximize motor unit recruitment while you are fresh, then shift to handles for higher-volume accessory work. This progression moves from multi-joint heavy hitters to isolation finishers, ensuring all muscle groups are thoroughly exhausted by the end of the session.
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
Should I use Smart Flex or Eccentric mode for the heavy barbell sets?
For the primary strength sets, stick with standard weight or Smart Flex to focus on explosive power, saving Eccentric mode for the handle accessories.
What if I can't finish the final reps of a set?
Tonal’s Spotter mode will automatically reduce the weight if it senses you're struggling, so always aim for full range of motion even if the digital weight drops.
How often should I perform this specific session?
Because of the high intensity and advanced movements, perform this workout no more than twice a week with at least 48 hours of rest between sessions.