Back Hypertrophy Workout - 60min Advanced
This advanced hypertrophy session focuses on building a thick and wide back while sculpting peaked biceps. You will utilize heavy barbell movements followed by high-volume isolation work to maximize muscle fiber recruitment. It is designed for experienced lifters who want to push their pulling strength to the limit.
This workout is ideal for advanced athletes or bodybuilders looking to increase upper body pulling volume and improve posture. It is specifically tailored for those who have mastered Tonal's accessory transitions and want a high-intensity hypertrophy stimulus.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets, 60-75s between handle accessories, and 45s for high-rep rope finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Engage Tonal's Eccentric Mode to increase resistance on the way down for maximum lat recruitment.
Barbell Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribs and avoid using momentum to swing the bar up.
Barbell Seated Lat Pulldown
Back, Biceps
Drive your elbows down toward your hips while maintaining a proud chest against the digital weight.
Single Arm Bent Over Row
Back, Biceps, Abs
Hold the peak contraction for one second to fully activate the rhomboids and mid-back.
Rotational Row
Back, Obliques
Pivot through your hips and use the cable tension to pull through the rotation.
Seated Biceps Curl
Biceps, Forearms
Sit tall on the bench and focus on the deep stretch at the bottom of the movement.
Pullover Crunch
Abs, Back
Keep your arms straight and use your lats to pull the handles toward your knees.
Hammer Curl
Biceps, Forearms
Maintain a neutral grip on the rope to emphasize the brachialis and forearm strength.
Aero Twist
Back, Obliques
Keep constant tension on the rope as you rotate through your core and upper back.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead and spread the ends apart to target the rear delts.
Why this order
The workout begins with heavy barbell compounds to leverage Tonal's high-output digital weight for mechanical tension. We then transition to unilateral handle work to address muscular imbalances and increase total volume. Finally, the session concludes with rope isolations to achieve a maximal metabolic pump in the biceps and rear deltoids.
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Start Free with AI CoachFrequently Asked Questions
Which Tonal dynamic weight modes should I use?
For the Barbell Bent Over Row, use Eccentric mode to overload the negative. For the isolation exercises like the Seated Biceps Curl, use Burnout mode to ensure you reach technical failure.
Can I perform this workout if I am still a beginner?
This session is rated as advanced due to the complex barbell movements and high total volume. Beginners should start with a basic 'Back and Biceps' program before attempting these specific rotational and heavy compound variations.
How often should I program this session into my week?
Because of the high volume, aim for once per week if you are doing a body part split, or twice if you are prioritizing back development with at least 48 hours of rest between sessions.
What if Tonal's suggested weight feels too light for the 8-rep sets?
If you are hitting 8 reps easily, manually increase the digital weight by 5-10 pounds or enable the 'Spotter' feature and push until the system recognizes your limit.