Chest & Back Hypertrophy Workout - 30min Intermediate
This intermediate Chest and Back session focuses on maximizing muscle fiber recruitment through high-tension compound lifts and targeted isolation finishers. By utilizing both the barbell for heavy loading and handles for deep stretches, you will achieve the perfect balance of strength and hypertrophy. This workout is designed for those looking to build a thicker, more defined upper body using Tonal's unique digital resistance.
This is ideal for intermediate lifters or athletes who want to increase upper body mass and improve posture. It is perfect for anyone looking to build a V-taper or improve pushing and pulling power for sports like swimming or climbing.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets to recover strength, and 60 seconds between handle-based accessories to maintain metabolic stress.
Barbell Bench Press
Chest, Triceps, Abs
Press the bar toward the ceiling and use Tonal's spotter mode to push your limits on the final reps.
Barbell Bent Over Row
Back, Biceps, Abs
Keep your back flat and drive your elbows toward the ceiling, pausing briefly at the top of the movement.
Inline Chest Press
Chest, Triceps, Abs
Engage your upper chest by pressing at an upward angle and resisting the weight on the way down.
Seated Row
Back, Biceps, Abs
Keep your chest tall and squeeze your shoulder blades together as you pull the handles toward your ribcage.
Middle Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and focus on 'hugging a tree' to fully contract the pec muscles.
Straight Arm Pulldown
Back, Shoulders
Keep your arms straight and depress your shoulder blades to engage the lats throughout the entire sweep.
Why this order
The workout begins with heavy barbell compounds to tax the largest muscle groups while you are fresh, utilizing the StraightBar for maximum loading. We then transition to handles for secondary movements and isolation work, allowing for a greater range of motion and targeted muscle contractions to finish the session. This sequence ensures high intensity early on followed by high volume to drive muscle growth.
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 mode should I use for the heavy lifts?
For the barbell bench press and rows, try Eccentric Mode to increase time under tension on the lowering phase, which is a key driver for muscle growth.
Can I do this if I do not have the Tonal bench?
The bench press requires the Tonal bench for proper form, but the seated row and standing movements can be done without it. For the chest press, you could substitute with the Standing Chest Press if the bench is unavailable.
How often should I perform this session?
For best results, incorporate this workout twice a week with at least 48 hours of rest between sessions to allow for muscle repair and optimal hypertrophy.