Chest & Back Hypertrophy Workout - 20min Beginner
This targeted upper body session focuses on the classic push pull pairing to maximize muscle growth in your chest and back. By alternating between horizontal and vertical movements, you will ensure balanced development while keeping your heart rate elevated. It is designed specifically for beginners who want to build a solid foundation of strength using handles only.
This workout is ideal for new Tonal owners or beginner lifters looking to improve upper body aesthetics and posture. It is also perfect for busy individuals needing an efficient routine that requires zero handle swaps.
Equipment
Workout Plan
Rest 60-90 seconds between sets to allow for muscle recovery while maintaining the metabolic stress required for hypertrophy.
Seated Row
Back, Biceps, Abs
Focus on driving your elbows back and keeping your chest tall against the digital resistance.
Bench Press
Chest, Triceps, Abs
Engage Spotter Mode if you are pushing for those final reps to ensure safety on your heavy sets.
Middle Chest Fly
Chest, Shoulders
Use a controlled tempo on the negative phase to maximize time under tension for chest growth.
Neutral Lat Pulldown
Back, Biceps, Abs
Maintain constant tension on the cables by not letting the digital weight bottom out at the top.
Why this order
The workout begins with the Seated Row and Bench Press to prioritize heavy horizontal loading while your energy is highest. It then transitions to vertical pulling and isolation work to fully exhaust the target muscle groups from multiple angles. This compound to isolation progression is a proven method for stimulating muscle fiber growth on Tonal.
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 do I know if the starting weight is correct for hypertrophy?
Tonal will suggest a weight based on your assessment. For hypertrophy, the last two reps of every set should feel very difficult while still maintaining excellent form.
Can I do this workout if I do not have the Tonal bench?
While the Bench Press is most effective on the bench, you can perform it as a Floor Press. Simply lie on the floor and ensure your elbows do not drop past your torso to protect your shoulders.
How often should I perform this Chest and Back routine?
For optimal muscle growth, aim to perform this workout 2 times per week, ensuring you have at least 48 hours of rest between sessions for muscle repair.