Upper Body Strength Workout - 30min Advanced
You will challenge your upper body strength through a high intensity handle only session designed for advanced lifters. This workout utilizes heavy compound pushes and pulls followed by targeted isolation to ensure complete muscular fatigue. By focusing on low rep power and high rep finishers you will maximize force production and muscle density.
This session is ideal for experienced lifters and athletes who want to increase their absolute strength and stability. It is specifically designed for those who have mastered Tonal's basic movements and are looking for a dense high output upper body day.
Equipment
Workout Plan
Rest 120-150s between heavy compound sets, 60-90s between accessories, and 45s for isolation finishers.
Bench Press
Chest, Triceps, Abs
Drive your back into the bench and explode upward against the digital resistance.
Standing Alternating Push-Pull
Back, Chest, Obliques
Maintain a strong athletic stance and keep your hips square as you drive and pull simultaneously.
Seated Biceps Curl
Biceps, Forearms
Fully extend your arms at the bottom to maximize the stretch under constant cable tension.
Neutral Lat Pulldown
Back, Biceps, Abs
Keep your chest tall and pull your elbows toward your hips to engage the lats.
Standing Overhead Press
Shoulders, Triceps
Engage your core to prevent arching your back as the weight pulls from below.
Skull Crusher
Triceps
Keep your elbows pinned in place and use Tonal's eccentric mode to control the downward phase.
Why this order
We lead with the Bench Press and Lat Pulldown to prioritize maximum force production when your central nervous system is freshest. The inclusion of the Standing Alternating Push-Pull bridges the gap between raw strength and functional stability before finishing with high volume isolation. This sequence ensures large motor unit recruitment before exhausting smaller muscle groups.
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 should I determine my starting weight for the heavy sets?
Tonal will suggest a weight based on your profile, but for the 5-rep sets, ensure the weight feels like a 9 out of 10 effort by the final rep.
What if I can't complete the full rep range on the Bench Press?
Tonal's Spotter Mode will automatically detect if you are struggling and reduce the digital weight so you can finish the set safely.
Can I do this workout more than twice a week?
Because this is a high-intensity strength session, we recommend at least 48 hours of recovery for these muscle groups between workouts.