Back Strength Workout - 60min Intermediate
This intermediate-level session is designed to maximize your pulling power by prioritizing heavy barbell compounds before moving into high-volume isolation work. You will challenge your lats and biceps through varied angles and accessory attachments to ensure comprehensive muscle development. This is a pure strength-building protocol for those ready to move heavy digital weight.
Ideal for intermediate lifters or athletes like climbers and rowers who need significant pulling strength. This is for the Tonal user who wants to maximize their Strength Score through heavy, controlled volume.
Equipment
Workout Plan
Rest 120-150s for heavy barbell sets to ensure full recovery. Rest 60-90s for handle and rope accessories.
Barbell Bent Over Row
Back, Biceps, Abs
Engage the barbell's digital weight at the top of the hinge and pull toward your belly button.
Barbell Biceps Curl
Biceps, Forearms
Use the smart bar's weight to fight the eccentric on the way down for maximal bicep tension.
Barbell Seated Lat Pulldown
Back, Biceps
Pull the barbell to your upper chest while keeping your core braced against the Tonal's resistance.
Seated Row
Back, Biceps, Abs
Drive your elbows back and squeeze your shoulder blades as the digital weight increases tension.
Single Arm Bent Over Row
Back, Biceps, Abs
Keep your shoulders square to the Tonal and use the smart handle to maintain a neutral grip.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides and don't let the cables pull you forward.
Hammer Curl
Biceps, Forearms
Maintain a neutral thumb-up grip on the rope to target the brachialis and forearms.
Standing Face Pull
Back, Shoulders
Pull the rope handles toward your ears, focusing on the squeeze in your rear deltoids.
Why this order
We begin with the most demanding barbell movements to utilize peak energy for heavy strength gains. After the primary compounds, we transition to handle-based rows for unilateral stability, finishing with rope isolation to fully fatigue the biceps and upper back.
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
Should I use Spotter Mode for the heavy rows?
Yes, especially on heavy barbell rows and lat pulldowns, as it allows you to push to failure safely while Tonal reduces the weight if it senses a stall.
How heavy should the barbell curls be?
Aim for a weight that allows you to complete 8 reps with strict form; Tonal will adjust the weight in real-time if your form breaks down or you struggle with the resistance.
Can I do this workout twice a week?
Since this protocol focuses on heavy volume, wait at least 72 hours before repeating this specific session to allow for full muscle recovery and growth.