Pull Hypertrophy Workout - 30min Advanced
This advanced pull session prioritizes heavy mechanical tension followed by high-volume metabolic stress. You will utilize the barbell for foundational strength before transitioning to handles for targeted isolation and stability work. It is specifically programmed to maximize back thickness and bicep peak development through varied rep ranges.
This workout is ideal for advanced lifters and bodybuilders looking to add serious thickness to their back and peak their biceps. It is perfect for those who want a high-intensity session that fits into a busy professional schedule.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets and 60 seconds for handle accessories and isolation finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Engage Tonal's Eccentric Mode to increase resistance on the way down for maximum muscle fiber recruitment.
Barbell Seated Lat Pulldown
Back, Biceps
Sit tall and pull the bar toward your upper chest, focusing on driving your elbows toward your hips.
Seated Row
Back, Biceps, Abs
Keep your torso stationary and squeeze your shoulder blades together at the back of the movement.
Biceps Curl
Biceps, Forearms
Avoid full lockout at the bottom to keep constant tension on the biceps throughout the set.
Pillar Bridge w/ Row
Abs, Back, Shoulders
Fight the cable's pull and keep your hips perfectly level with the floor as you row.
Lying Face Curl
Biceps, Forearms
Focus on the mind-muscle connection as you pull the handles toward your forehead for a deep bicep contraction.
Why this order
The session begins with heavy barbell rows to maximize motor unit recruitment while you are fresh. We then move into more stable seated movements to maintain high intensity before finishing with high-rep isolation exercises to maximize blood flow and metabolic fatigue.
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
Can I use Spotter Mode on the heavy rows?
Yes, Tonal's Spotter Mode is highly recommended for the Barbell Bent Over Row to help you finish those last few reps safely if your form starts to break under the digital weight.
Why is the Pillar Bridge w/ Row included in a hypertrophy workout?
This movement provides a unique anti-rotational challenge that forces your back and core to work in unison, ensuring you have the stability required to lift heavier on your primary compound rows.
How often should I perform this specific pull routine?
For optimal hypertrophy, perform this workout twice a week with at least 48 to 72 hours of rest between sessions to allow for muscle repair and growth.