Upper Body Strength Workout - 45min Advanced
You will tackle a comprehensive upper body strength session that prioritizes heavy barbell compounds before moving into high-intensity isolation work. This routine uses advanced movement patterns to challenge your stability and force output across all major muscle groups. By transitioning from low-rep power moves to high-rep finishers, you maximize both mechanical tension and metabolic stress.
This session is designed for advanced lifters and athletes who want to increase their absolute strength and overhead stability. It is ideal for those who have mastered Tonal's basic movements and are ready for high-load barbell training.
Equipment
Workout Plan
Rest 120-180s for heavy barbell compounds, 60-90s for handle accessories, and 30-45s for the rope finisher block.
Barbell Bench Press
Chest, Triceps, Abs
Engage the smart handles on the bar before you descend to ensure the weight is live.
Barbell Bent Over Row
Back, Biceps, Abs
Maintain a flat back and drive your elbows toward the ceiling while Tonal tracks your range of motion.
Standing Barbell Overhead Press
Shoulders, Triceps
Stabilize your stance against the vertical pull and keep the bar close to your face.
Seated Lat Pulldown
Back, Biceps
Control the upward phase of the handles to keep constant tension on the lats.
X-Pulldown w/ Triceps Extension
Back, Triceps, Biceps
Cross the cables in front of you and pull down wide to engage the deep back muscles.
Hammer Curl
Biceps, Forearms
Maintain a neutral grip on the rope and avoid using momentum at the bottom of the rep.
Triceps Extension
Triceps
Squeeze the triceps at the bottom of the rope pull to maximize digital resistance.
Standing Face Pull
Back, Shoulders
Pull the rope towards your nose while keeping your elbows high and wide.
Why this order
This program follows a classic strength-first hierarchy by starting with heavy barbell presses and rows to tax the central nervous system while you are fresh. We then move to handle-based movements for better range of motion and finish with rope work to isolate smaller muscle groups. This grouping minimizes accessory changes while ensuring maximum volume for the deltoids and arms.
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 do I handle the weight for the 5-rep sets?
Tonal will suggest a weight based on your previous sets, but feel free to add a few pounds manually if you feel you can maintain form with the lower rep count.
What if I do not have the Tonal Bench for press exercises?
For the Barbell Bench Press, you can perform the movement on the floor to limit range of motion or substitute with a Standing Chest Press using the handles.
Why are there so many barbell movements in this session?
Barbell movements allow you to move the most digital weight efficiently, which is the primary driver for building maximal strength in an advanced program.