Back Hypertrophy Workout - 60min Beginner
You will build significant upper body pull strength and muscle volume with this focused back and biceps routine. This session utilizes a mix of heavy barbell movements and high-volume handle work to ensure complete hypertrophy development. It is designed for those who want to improve their physique while mastering foundational pulling mechanics on Tonal.
This is perfect for new lifters who want to build a broader back and stronger arms for sports like rowing or climbing. It also serves office workers looking to improve posture by strengthening the posterior chain.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets and 60 seconds for handle accessories to maintain high intensity for muscle growth.
Barbell Chinup
Back, Biceps, Abs
Pull the bar to your chest and resist the Tonal's pull on the way down for maximum muscle growth.
Barbell Seated Lat Pulldown
Back, Biceps
Drive your elbows toward your hips while maintaining a tall spine against the digital weight.
Seated Row
Back, Biceps, Abs
Squeeze your shoulder blades together at the peak of the movement to fully engage the lats.
Reverse Fly
Back, Shoulders
Maintain a slight bend in the elbows and lead with your knuckles toward the sides of the room.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribs to prevent the weight from swinging.
Seated Biceps Curl
Biceps, Forearms
The seated position isolates the biceps by removing momentum from your lower body.
Alternating Biceps Curl
Biceps, Forearms
Fully rotate your palms up at the top of each rep to maximize the bicep peak.
Neutral Lat Pulldown
Back, Biceps, Abs
Focus on pulling with your elbows rather than your hands to emphasize back activation.
Why this order
This workout starts with heavy barbell movements to capitalize on early session energy for maximum mechanical tension. We then transition to handles for isolation and high-volume work to drive metabolic stress and a localized pump. Exercises are grouped by accessory to minimize setup time and keep your heart rate elevated.
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 should I do if the digital weight feels too heavy during the final reps?
Use Tonal's Spotter mode which will automatically reduce the weight so you can finish your set safely with proper form.
Can I do this workout if I only have the handles and not the bar?
You can substitute the barbell moves with the handle versions like the Seated Row or Neutral Lat Pulldown using the movement library.
How often should I perform this back and biceps session?
Aim for twice a week with at least 48 hours of rest between sessions to allow your pulling muscles to recover and grow.