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Chest Endurance Workout - 30min Advanced

Push your cardiovascular and muscular limits with this high volume chest and triceps burnout. You will move through heavy barbell foundations into high rep isolation movements designed to increase muscular endurance and definition. This session utilizes Tonal constant tension to keep your fibers firing with minimal downtime.

Advanced lifters or combat athletes looking to improve their pushing stamina and upper body work capacity. It is ideal for those who want to maintain lean muscle while increasing metabolic demand.

30mDuration
6Exercises
16Total Sets
Chest, TricepsMuscles

Equipment

StraightBarHandlesRope

Workout Plan

Keep rest periods to 30-45 seconds between all sets to maintain a high heart rate and maximize the endurance stimulus.

StraightBar
Barbell Bench Press

Barbell Bench Press

Chest, Triceps, Abs

Use the Tonal barbell to maintain a stable path while keeping the digital weight engaged through the top lockout.

4 x 12
Handles
Superset

Standing Chest Press

Chest, Triceps

Lean slightly into the cables and keep your core braced to prevent the Tonal from pulling you backward.

3 x 15

Bench Chest Fly

Chest, Shoulders

Imagine hugging a large barrel to keep a slight bend in your elbows while Tonal provides constant tension at the peak.

3 x 20
Handles
Superset

Single Arm Rotational Punch

Abs, Shoulders, Obliques, Triceps, Chest

Pivot your back foot and drive through your hips to generate explosive power against the digital resistance.

2 x 45s
Skull Crusher

Skull Crusher

Triceps

Keep your elbows fixed in space and use the digital weight's smooth resistance to control the descent toward your forehead.

2 x 18
Rope
Overhead Triceps Extension

Overhead Triceps Extension

Triceps

Split your stance for stability and fully extend the rope at the top to maximize triceps peak contraction.

2 x 20

Why this order

We start with the barbell bench press to recruit maximum motor units before moving into standing and fly variations that challenge stability and isolation. This sequence exhausts the primary pectoralis muscles early so the triceps work harder during the specific extension and rotational finishers.

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.

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Frequently Asked Questions

How do I choose the right weight for these high rep sets?

Tonal will suggest a weight, but for endurance, aim for a load where the last 2 to 3 reps of each set are challenging but form remains perfect.

Can I use Spotter Mode if I fatigue mid set?

Absolutely; keep the Spotter feature enabled so Tonal can automatically reduce the weight if you struggle to complete a rep.

Why is the final exercise a duration based movement?

The rotational punch is a metabolic finisher designed to exhaust any remaining energy by using time under tension rather than a specific rep count.