Chest & Back Hypertrophy Workout - 20min Advanced
This high-intensity session targets your primary upper body movers using advanced handle-based movements. By pairing heavy compound presses with complex pulling patterns, you will maximize muscle fiber recruitment in just twenty minutes. This workout is specifically designed to challenge advanced lifters through high time under tension and strategic volume.
This session is for experienced Tonal athletes and bodybuilders looking to build upper body thickness and width. It is ideal for those who have mastered basic movements and want to explore advanced cable-specific variations.
Equipment
Workout Plan
Rest 90-120s between heavy bench press sets, 60-75s between compound rows, and 45s for the fly finisher.
Bench Press
Chest, Triceps, Abs
Enable Tonal's Spotter mode so you can safely challenge your limits with heavy digital weight.
Standing Alternating Push-Pull
Back, Chest, Obliques
Maintain a rigid core as you simultaneously push and pull to counter Tonal's dynamic resistance.
Middle Chest Fly
Chest, Shoulders
Use a slow 3-second eccentric phase on the way back to maximize time under tension for muscle growth.
X-Pulldown
Back, Biceps, Abs
Cross the cables and drive your elbows down to your sides, feeling the constant tension in your lats.
Why this order
The workout begins with the Bench Press as the primary compound lift to utilize the most digital weight while you are fresh. It moves into the X-Pulldown for a unique lat stimulus, followed by the Standing Alternating Push-Pull to challenge core stability and coordination under fatigue. We finish with a high-rep fly to drive blood flow and metabolic stress into the chest tissue for maximum hypertrophy.
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
What weight should I start with for the heavy bench press?
Since this is a low-rep strength set, start with a weight that Tonal suggests for your 6-rep max, and ensure Spotter mode is on if you are training alone.
Can I use the bar instead of handles for the bench press?
This specific program is optimized for handles to allow for a greater range of motion and increased stabilizer recruitment, which is key for advanced hypertrophy.
How often should I perform this specific chest and back routine?
Due to the high intensity and advanced movements, perform this workout no more than twice per week with at least 48 hours of recovery between sessions.
Should I use any of Tonal's dynamic weight modes?
Yes, for the Middle Chest Fly, turning on Eccentric mode will significantly increase the hypertrophic stimulus by adding weight during the lengthening phase.