Back Hypertrophy Workout - 60min Advanced
Build a powerful, wide back and thick biceps with this advanced hypertrophy session. You will utilize heavy barbell compounds followed by high-volume handle work to maximize mechanical tension and metabolic stress. This workout is designed to push your limits with Tonal's digital resistance through varied rep ranges.
Ideal for advanced lifters and bodybuilders looking to increase back width and arm thickness. This program is for those who have mastered Tonal basics and want a high-volume, professional-grade hypertrophy session.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60-75s between accessories, and 45s during the final bicep burnout exercises.
Barbell Bent Over Row
Back, Biceps, Abs
Maintain a flat back and pull the bar toward your navel while fighting Tonal's digital tension.
Barbell Chinup
Back, Biceps, Abs
Squeeze your shoulder blades together at the top and control the eccentric on the way down.
Barbell Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides and avoid using momentum to lift the bar.
Single Arm Bent Over Row
Back, Biceps, Abs
Square your shoulders and use your free hand for support while pulling the handle to your hip.
Pillar Bridge w/ Row
Abs, Back, Shoulders
Keep your hips level and avoid rotating while rowing the handle toward your ribcage.
Reverse Fly
Back, Shoulders
Lead with your elbows and maintain a slight bend in the arms to target the rear deltoids.
Seated Biceps Curl
Biceps, Forearms
Sit tall on the bench and fully extend your arms at the bottom to maximize the stretch.
Alternating Biceps Curl
Biceps, Forearms
Rotate your palms up as you lift and squeeze the biceps hard at the peak contraction.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows down toward your hips and pause for a second at the bottom of the movement.
Why this order
The session begins with heavy barbell rows and chinups to recruit the most motor units while you are fresh. We then transition to handle-based isolation and unilateral movements to address muscle imbalances and increase total volume. Finally, high-rep bicep work is used to drive blood flow and maximize the hypertrophy response.
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
Can I use the Smart Bar for all the exercises?
This workout uses a combination of the Smart Bar for heavy compounds and Handles for isolation work to provide a full range of motion. Tonal will prompt you when it is time to switch accessories.
How do I know if the weight is heavy enough for the 6-rep sets?
Tonal's digital weight should feel challenging; you should have only 1-2 reps left in the tank. If it is too easy, use the weight dial or let Tonal's AI adjust your suggested weight based on your strength score.
What if I can't finish the high-rep bicep sets?
If you reach failure, Tonal's Spotter Mode will automatically reduce the weight so you can complete your reps without compromising your form.
Should I use any special Tonal weight modes?
For the heavy Barbell Bent Over Rows, try turning on Eccentric Mode to increase the resistance on the lowering phase for maximum muscle fiber recruitment.