Back Hypertrophy Workout - 30min Advanced
This advanced hypertrophy session targets the back and biceps through a combination of heavy barbell work and high-volume isolation. You will utilize Tonal's unique digital resistance to maximize time under tension across multiple planes of motion. It is designed for experienced lifters looking to push their physical limits and drive muscle growth.
This workout is ideal for advanced athletes and bodybuilders who have a solid strength foundation and want to prioritize upper body pulling thickness. It is perfect for those who want a high-intensity session that leverages Tonal's dynamic weight features like Chains and Eccentric modes.
Equipment
Workout Plan
Rest 90-120s between heavy barbell rows, 60-75s for seated rows and lat pulldowns, and 45s for bicep isolations.
Barbell Bent Over Row
Back, Biceps, Abs
Engage Tonal's Chains mode to increase resistance at the top of the pull.
Barbell Seated Lat Pulldown
Back, Biceps
Sit tall and use the digital weight to control the upward phase for a deep lat stretch.
Seated Row
Back, Biceps, Abs
Keep your chest up and squeeze your shoulder blades together against the constant cable tension.
Rotational Row
Back, Obliques
Rotate through your torso and let the smart handles guide your path for maximum lat recruitment.
Biceps Curl
Biceps, Forearms
Turn on Eccentric mode to overload the lowering phase and maximize muscle fiber breakdown.
Hammer Curl
Biceps, Forearms
Grip the rope ends firmly and maintain a fast tempo to flush the biceps with blood.
Why this order
The session begins with heavy barbell compounds to recruit maximum motor units while you are fresh. We transition from vertical and horizontal pulls using the straight bar and handles to minimize equipment changes before finishing with high-rep bicep isolations. This sequence follows the compound-to-isolation principle to ensure secondary movers like the biceps are fully fatigued by the end of the session.
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 dynamic weight modes should I use for the barbell rows?
Toggle on Chains mode for the Barbell Bent Over Row to challenge your peak contraction at the top of the movement where you are naturally strongest.
Can I use the Smart Bar for the Lat Pulldowns?
Yes, this workout uses the Straight Bar for both the rows and pulldowns to keep your heart rate up and reduce the time spent switching accessories.
How should I select my starting weight?
Since this is an advanced workout, trust Tonal’s digital weight suggestions but don't be afraid to manually increase the weight if you can comfortably complete all reps with perfect form.
What should I do if my grip fails on the high-rep finishers?
Focus on driving with your elbows during the back movements to save your grip for the bicep curls, and rely on Tonal's Spotter mode if you reach technical failure.