Back Hypertrophy Workout - 20min Advanced
This advanced hypertrophy session prioritizes heavy mechanical tension and metabolic stress to maximize back and bicep growth. You will start with high-load barbell rows and progress into controlled isolation work for total muscular exhaustion. It is designed for experienced lifters ready to push their limits with Tonal's digital resistance.
Advanced lifters and bodybuilders looking to add thickness to their back and peak their biceps in a time-efficient window. This is ideal for those who have mastered Tonal's barbell mechanics and want high-intensity volume.
Equipment
Workout Plan
Rest 90-120 seconds between heavy barbell compound sets to ensure recovery, and 60 seconds between handle-based accessories.
Barbell Bent Over Row
Back, Biceps, Abs
Engage Tonal's Eccentric mode and focus on pulling the bar toward your belly button while keeping your back flat.
Barbell Chinup
Back, Biceps, Abs
Drive your elbows down toward the floor and squeeze your shoulder blades together at the top of each rep.
Seated Row
Back, Biceps, Abs
Maintain a tall posture and resist the Tonal's digital weight as it pulls you forward to maximize the lat stretch.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribs and avoid using momentum to lift the handles during this high-volume finisher.
Why this order
We lead with heavy Barbell Bent Over Rows and Chinups to recruit maximum motor units while your central nervous system is fresh. We then transition from the bar to handles for Seated Rows and Biceps Curls to increase time under tension and target specific muscle fibers for a complete hypertrophy stimulus.
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
Should I use Smart Flex or Eccentric mode for this workout?
For this hypertrophy session, Eccentric mode is highly recommended on the barbell rows to increase the challenge during the lowering phase where the muscle is strongest.
What if I can't finish the final reps of the high-volume curls?
Tonal's Spotter mode will automatically detect if you are struggling and reduce the digital weight so you can complete the set with perfect form.
How heavy should I go on the first exercise?
Aim for a weight where the 6th rep feels like you have only 1-2 reps left in the tank to ensure you are stimulating maximum growth.