Chest Hypertrophy Workout - 30min Advanced
This high-intensity chest and triceps session utilizes progressive overload and mechanical tension to drive maximum muscle growth. You will move from heavy barbell compounds into focused cable isolations to fully exhaust the push musculature. This advanced routine is designed to help you break through plateaus using Tonal's dynamic weight modes.
This workout is for experienced lifters and bodybuilders looking to add serious slab to their upper body through disciplined chest and arm training. It is ideal for athletes who want a professional-grade push day that fits into a busy schedule.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets, 60s for handle accessories, and 45s for rope finishers.
Barbell Bench Press
Chest, Triceps, Abs
Engage Tonal's Spotter Mode and focus on driving the bar straight up from your mid-chest.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to maximize triceps recruitment and protect the shoulders.
Inline Chest Press
Chest, Triceps, Abs
Use the digital weight's constant tension to maintain a slow, 3-second negative on every rep.
Bench Chest Fly
Chest, Shoulders
Maintain a slight bend in the elbows and feel the deep stretch at the bottom of the movement.
Triceps Extension
Triceps
Keep your upper arms pinned to your sides to isolate the triceps through the entire range.
Overhead Triceps Extension
Triceps
Extend the rope ends away from each other at the top to fully lock out the triceps.
Why this order
The workout begins with heavy barbell compounds to capitalize on fresh motor unit recruitment before moving into accessory movements. Exercises are grouped by accessory to minimize transition time while shifting from chest-dominant to triceps-dominant patterns. We conclude with high-repetition rope isolations to maximize metabolic stress and blood flow for the muscle pump.
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 weight should I start with for the heavy barbell sets?
Tonal will suggest weights based on your strength score, but ensure you are reaching technical failure by the final rep of each set for maximum hypertrophy.
Can I use Spotter Mode on the heavy sets?
Absolutely, Spotter Mode is highly recommended for the Barbell Bench Press so you can push your limits safely without needing a human partner.
Why are there two different bench press variations?
The standard grip targets the pectorals as the primary mover, while the close grip narrows the hand position to shift emphasis onto the triceps and upper chest fibers.
How often should I perform this specific routine?
For optimal results, run this session 1 to 2 times per week, ensuring at least 48 hours of recovery between sessions targeting the same muscle groups.