Back Hypertrophy Workout - 30min Intermediate
This intermediate back and biceps session focuses on high volume hypertrophy using Tonal handles. You will progress from heavy compound vertical and horizontal pulls to specific isolation finishers for the lats and arms. By utilizing varied rep ranges you maximize muscle fiber recruitment and metabolic stress for optimal growth.
Ideal for intermediate lifters or athletes like climbers and rowers who need to prioritize pulling strength and upper body volume.
Equipment
Workout Plan
Rest 90 seconds between heavy lat pulldowns and rows and 60 seconds between isolation movements like curls and pulldowns.
Seated Row
Back, Biceps, Abs
Keep your chest tall and avoid leaning back as the digital weight pulls you forward.
Half Kneeling Single Arm Row
Back, Biceps, Obliques
Squeeze your shoulder blade toward your spine at the peak of the movement.
Seated Biceps Curl
Biceps, Forearms
Brace your core against the bench to prevent using momentum during the curl.
Reverse Grip Biceps Curl
Biceps, Forearms
Keep your knuckles facing the ceiling and resist the eccentric tension on the way down.
Neutral Lat Pulldown
Back, Biceps, Abs
Imagine pulling the Tonal handles through your elbows to fully engage the lats.
Straight Arm Pulldown
Back, Shoulders
Maintain a slight bend in the elbows and sweep the handles toward your thighs in a wide arc.
Why this order
The workout follows a classic compound to isolation structure starting with the highest demand movements like the Lat Pulldown and Seated Row. We transition to unilateral work to correct imbalances and finish with high rep isolation exercises to drive blood flow and maximize the 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
How do I know if the weight is right for hypertrophy?
Tonal will suggest a weight but for hypertrophy the last two reps of every set should feel challenging while maintaining perfect form.
Can I turn on any Tonal features for this?
Yes use Eccentric Mode on the seated rows and curls to increase the time under tension during the lowering phase.
What if I can't complete the high reps on the finisher?
Tonal's Spotter Mode will automatically detect if you are struggling and reduce the weight slightly so you can finish the set.