Back Hypertrophy Workout - 60min Advanced
This advanced hypertrophy session targets the entire posterior chain and biceps through a high-volume approach. By combining heavy compound rows with targeted isolation movements, you will maximize muscle fiber recruitment and time under tension. This workout is designed to build significant back thickness and peak the biceps using Tonal's digital resistance.
This session is for advanced lifters and physique athletes looking to increase upper-body pulling volume and aesthetic detail. It is ideal for those who have mastered Tonal's basic movements and are ready for high-intensity back development.
Equipment
Workout Plan
Rest 90-120s between heavy rows and pulldowns, 60-75s between isolation movements, and 45s during the final bicep finishers.
Bent Over Row
Back, Biceps, Abs
Hinge at the hips and drive your elbows past your torso while maintaining a flat back.
Rotational Row
Back, Obliques
Rotate your torso through the pull and resist the cable's tension on the way back down.
Reverse Fly
Back, Shoulders
Maintain a slight bend in your elbows and focus on the squeeze in your rear shoulders.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribs and avoid swinging to maintain tension on the biceps.
Neutral Lat Pulldown
Back, Biceps, Abs
Pull the handles toward your collarbones and squeeze your shoulder blades together at the bottom.
Straight Arm Pulldown
Back, Shoulders
Keep your arms locked straight and use your lats to pull the handles down to your thighs.
Why this order
The workout begins with the heaviest horizontal and vertical compound pulls to capitalize on fresh energy levels for maximum mechanical tension. We then move into unilateral and isolation work to address muscle imbalances and increase metabolic stress. Finally, high-rep finishers are used to drive blood flow and maximize the hypertrophy response in the biceps and rear deltoids.
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 initial compound rows?
Choose a weight where you can successfully complete 8 reps but feel like you only have 1 or 2 left in the tank. Tonal's digital weight will feel heavier than free weights, so start conservative and let the system track your progress.
Should I use any of Tonal's dynamic weight modes?
For the Bent Over Row and Neutral Lat Pulldown, Eccentric mode is highly recommended to increase the load during the lowering phase, which is a key driver for muscle growth.
Can I perform this workout if I have a lower back injury?
If you have lower back concerns, you can substitute the Bent Over Row with a Seated Row to provide more spinal support while still targeting the same muscle groups.
How often should I repeat this back-focused session?
For optimal hypertrophy, aim to perform this workout once every 4 to 5 days, ensuring you have at least 48 hours of recovery before training these same muscle groups again.