Upper Body Strength Workout - 60min Advanced
Focus on total upper body strength through heavy compounds and advanced unilateral work. This advanced session prioritizes high-force output movements before moving into hypertrophy-driven accessories. You will utilize Tonal's digital weight to push past plateaus and maximize muscle recruitment.
This is designed for advanced lifters or tactical athletes who have a solid strength base and want to improve their pressing power. It is ideal for those looking to maximize their Strength Score through progressive overload on compound handle movements.
Equipment
Workout Plan
Rest 120-180s for heavy compound lifts (Bench, Rows, Overhead Press) to ensure full recovery; 60-90s for accessory movements like bicep curls.
Bench Press
Chest, Triceps, Abs
Engage Tonal's Eccentric Mode to challenge the descent while keeping your back pinned to the bench.
Seated Row
Back, Biceps, Abs
Drive your elbows back and imagine squeezing a grape between your shoulder blades as the digital weight pulls forward.
Standing Chest Press
Chest, Triceps
Step forward to create initial tension and maintain a staggered stance to stabilize against the horizontal pull.
Standing Single Arm Row
Back, Biceps, Obliques
Resist the rotation at the bottom of the movement to engage your obliques alongside your back muscles.
Biceps Curl
Biceps, Forearms
Avoid using momentum; let Tonal's constant tension do the work throughout the entire curling range of motion.
Rotational Row
Back, Obliques
Pivot your feet and use your core to drive the rotation as you pull the handle toward your hip.
Lateral Raise
Shoulders
Keep a slight bend in the elbows and lead with your knuckles to target the lateral deltoids specifically.
Standing Overhead Press
Shoulders, Triceps
Maintain a rock-solid core to prevent the cables from pulling your torso out of alignment during the overhead drive.
Neutral Lat Pulldown
Back, Biceps, Abs
Slowly control the ascent against the digital tension to maximize the stretch in your lats before the next rep.
Skull Crusher
Triceps
Keep your elbows fixed in space as you lower the handles toward your ears to fully isolate the triceps.
Why this order
We lead with heavy horizontal and vertical compounds to utilize maximum energy for power generation on Tonal. We then shift to unilateral and isolation work to address imbalances and drive hypertrophy through higher volume. The session concludes with a high-rep shoulder burnout to ensure metabolic 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
Can I use the Smart Bar for the Bench Press instead of handles?
This specific program is optimized for handles to allow for a greater range of motion and increased stabilizer muscle activation during the heavy sets.
What if I reach failure before the prescribed reps on the heavy compound sets?
Tonal's Spotter Mode will automatically detect your struggle and reduce the digital weight so you can finish your set safely with proper form.
How often should I perform this specific routine?
Given the high intensity and advanced movements, allow at least 48 to 72 hours between sessions for optimal muscle recovery and CNS restoration.