Tonal Coach is open source.Star11
All Workouts|

Back Hypertrophy Workout - 45min Advanced

This advanced hypertrophy session targets your entire posterior chain with a focus on back width and bicep peak development. By utilizing multiple pulling angles and high-volume isolation work, you will stimulate maximum muscle fiber recruitment across your lats, traps, and arms. This routine is designed for those looking to add serious lean mass using Tonal's constant digital tension.

This session is ideal for advanced lifters and bodybuilders looking to improve their V-taper and upper body pulling strength. It is specifically programmed for those who have mastered Tonal's handle movements and want to push their hypertrophy limits.

45mDuration
8Exercises
24Total Sets
Back, BicepsMuscles

Equipment

Handles

Workout Plan

Rest 90-120s between heavy compound sets, 60-75s between accessories, and 45s for the bicep finishers.

Handles
Superset
Bent Over Row

Bent Over Row

Back, Biceps, Abs

Maintain a flat back and pull the handles toward your waist while resisting Tonal's eccentric pull.

4 x 10
Single Arm Bent Over Row

Single Arm Bent Over Row

Back, Biceps, Abs

Brace your core to prevent rotation as you drive the single handle back toward your hip.

3 x 10
Handles
Superset
Seated Row

Seated Row

Back, Biceps, Abs

Keep your chest tall and pull through the elbows to maximize mid-back engagement.

3 x 12
Seated Biceps Curl

Seated Biceps Curl

Biceps, Forearms

Keep your elbows pinned to your ribs and emphasize a slow three-second negative on every rep.

3 x 12
Handles
Superset

Reverse Grip Biceps Curl

Biceps, Forearms

Use an overhand grip on the handles to target the brachialis and improve forearm thickness.

2 x 12

Alternating Biceps Curl

Biceps, Forearms

Alternate arms with zero rest until the set is complete to maximize the metabolic pump.

2 x 15
Handles
Superset
Neutral Lat Pulldown

Neutral Lat Pulldown

Back, Biceps, Abs

Drive your elbows down toward your hips and squeeze your lats at the bottom of each rep.

4 x 8

Straight Arm Pulldown

Back, Shoulders

Keep your arms locked straight and sweep the handles to your thighs to isolate the lats.

3 x 12

Why this order

The workout begins with heavy vertical and horizontal compounds to recruit the largest muscle groups while you are fresh. We then move into unilateral work and isolation movements like the Straight Arm Pulldown to pre-exhaust the lats before finishing with high-rep bicep volume. This sequence ensures maximal time under tension and metabolic stress for the target muscle groups.

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 Coach
Open in Tonal

Frequently Asked Questions

What digital weight should I start with for the lat pulldowns?

Tonal will suggest a starting weight based on your previous movements, but for advanced hypertrophy, select a weight where you reach technical failure within the 8 to 10 rep range.

Can I use the Smart Bar instead of handles?

This specific program is optimized for handles to allow for a more natural range of motion and wrist rotation, which is vital for targeting different areas of the back and biceps.

Should I use any of Tonal's dynamic weight modes?

Yes, for the Bent Over Rows and Bicep Curls, enabling Eccentric Mode will help you overload the lowering phase of the lift, which is a primary driver for muscle growth.

How often can I perform this Back and Biceps routine?

Due to the high volume and advanced intensity, perform this workout no more than twice per week with at least 48-72 hours of recovery between sessions.