Chest & Back Hypertrophy Workout - 20min Beginner
This high-efficiency session targets your primary push and pull muscles to build a well-rounded upper body. By alternating between chest and back movements, you maximize recovery time for each muscle group while keeping your heart rate elevated. It is perfect for beginners looking to master fundamental Tonal movements while stimulating muscle growth.
This workout is ideal for new Tonal members or busy professionals who want to build upper-body aesthetics and functional strength in a short window. It provides a solid foundation for those transitioning into more complex strength programming.
Equipment
Workout Plan
Rest 60-90 seconds between sets to allow for adequate recovery while maintaining the metabolic stress required for hypertrophy.
Bench Press
Chest, Triceps, Abs
Lower the handles slowly to your chest, feeling the digital weight resist the upward push.
Seated Row
Back, Biceps, Abs
Squeeze your shoulder blades together at the peak of the movement while maintaining a tall spine.
Middle Chest Fly
Chest, Shoulders
Keep a slight bend in your elbows and imagine hugging a large barrel to engage your pectorals.
Straight Arm Pulldown
Back, Shoulders
Maintain a slight hinge at the hips and pull the handles to your thighs using only your lats.
Why this order
We lead with the Bench Press and Seated Row to prioritize heavy compound loading when your energy is highest. The session concludes with isolation movements to fully fatigue the muscle fibers without requiring high neurological demand. Using only handle-based exercises ensures you spend more time lifting and less time swapping accessories.
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 select for the first set?
Since this is a beginner workout, let Tonal's digital weight suggest a starting point and use the first set to calibrate your range of motion.
Can I use the Barbell for the Bench Press instead?
You can, but this specific routine uses handles to allow for a greater range of motion and a more natural path for your shoulders as a beginner.
Should I use any of Tonal's dynamic weight modes?
For hypertrophy, try turning on 'Eccentric' mode to increase the resistance during the lowering phase of the Bench Press and Row for better muscle growth.
How do I know if I am lifting heavy enough?
Aim for a weight where the last two reps of every set feel challenging but your form remains perfect; Tonal will automatically adjust if it sees you struggling.