Back Athletic Workout - 20min Advanced
This advanced back and biceps session focuses on explosive pulling power and postural stability to enhance your athletic performance. By combining heavy barbell compounds with high-tension handle work, you will build a resilient posterior chain and sleeve-filling arm volume. It is designed to maximize Tonal's digital resistance for efficient muscle recruitment in just 20 minutes.
Ideal for advanced athletes like rowers or climbers who need functional pulling strength and grip endurance. It's also perfect for busy professionals looking for a powerful physique in a short amount of time.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets, 60 seconds between handle-based movements, and 45 seconds for isolation finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Keep your back flat and use Tonal's digital weight to drive explosive movement on the concentric phase.
Barbell Biceps Curl
Biceps, Forearms
Keep your chest high and use Tonal's Eccentric mode to control the negative for a deep muscle burn.
Half Kneeling Single Arm Row
Back, Biceps, Obliques
Stay tall and keep your core tight to resist the cable's lateral pull and maintain stability.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows toward your hips and feel the constant tension of the cables through the entire range.
Why this order
We lead with the heavy Barbell Bent Over Row to prioritize explosive power while energy is high. We then transition into vertical pulling and unilateral work to ensure balanced development before finishing with isolation curls to maximize hypertrophy.
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?
Tonal will automatically suggest a weight based on your strength score, but for the heavy barbell rows, ensure you are using a weight that challenges you by the sixth rep while keeping spotter mode active.
Should I use any of Tonal's dynamic weight modes?
Yes, enabling Eccentric mode on the Biceps Curls will increase the resistance on the lowering phase, maximizing the hypertrophy stimulus for your arms.
How often should I perform this workout?
Since this is a high-intensity session for advanced lifters, perform it no more than twice a week with at least 48 hours of rest between sessions to allow for recovery.