Back Hypertrophy Workout - 45min Advanced
This advanced pull session focuses on building a thick, wide back and peaked biceps through high-volume hypertrophy programming. You will transition from heavy barbell compound movements to focused unilateral handle work to address muscular imbalances. This workout is designed to push your limits using Tonal's constant digital tension.
This session is for advanced lifters and physique athletes who want to maximize their V-taper and upper body pull strength. It is ideal for those comfortable with high-volume training and complex bar-to-handle transitions.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets, 60-75s for handle accessories, and 45s for biceps finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Engage Tonal's Eccentric Mode to fight the digital weight on the way down for maximum muscle fiber recruitment.
Barbell Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribs and use a slow, controlled tempo to avoid using momentum.
Barbell Seated Lat Pulldown
Back, Biceps
Pull the bar toward your upper chest while keeping your elbows tucked to fully engage the lats.
Single Arm Bent Over Row
Back, Biceps, Abs
Focus on pulling the handle toward your hip to maximize the contraction in your lower lats.
Seated Alternating Biceps Curl
Biceps, Forearms
Supinate your wrists at the top of the movement to maximize the peak contraction of the biceps.
Lying Face Curl
Biceps, Forearms
Use the floor for stability and focus on pulling the handles toward your forehead for a deep biceps burn.
X-Pulldown
Back, Biceps, Abs
Cross the cables and squeeze your shoulder blades together at the bottom of the movement.
Why this order
The workout begins with heavy barbell rows to prioritize multi-joint mechanical tension when your CNS is fresh. We then move into higher-rep handle work for better range of motion and isolation, finishing with high-rep biceps finishers to maximize metabolic stress and the muscle pump.
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 choose my starting weight for the heavy rows?
Since this is an advanced session, choose a weight that allows you to complete 6 reps with 1-2 reps left in the tank. Tonal will automatically adjust based on your power output, so focus on form first.
Why are the bicep sets lower in volume than the back sets?
The biceps are heavily involved in every rowing and pulldown movement. By the time you reach the isolation work, the muscle fibers are already pre-fatigued, so we focus on high-intensity finishers rather than excessive sets.
Can I use Spotter Mode on the Barbell Bent Over Row?
Yes, Spotter Mode is highly recommended for the heavy 6-rep sets. It will automatically reduce the digital weight if it detects you are struggling to complete the full range of motion, allowing you to finish the set safely.