Pull Athletic Workout - 45min Advanced
This high-intensity session targets your entire posterior chain and pulling mechanics to build explosive athletic power. By moving from heavy barbell compounds to functional handle rotations, you will develop a back that is both strong and mobile. It is designed for advanced lifters who want to maximize their pulling strength and bicep definition.
Ideal for competitive athletes or experienced lifters looking to bridge the gap between pure strength and functional performance. If you want a wide back and powerful arms that translate to sports like climbing or rowing, this is for you.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets to recover power, 60s between functional handle movements, and 45s during isolation finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Engage your core to maintain a flat back and drive the bar toward your belly button.
Barbell Pullover
Shoulders, Back
Maintain a slight bend in the elbows and use the digital weight to resist the pull overhead.
Barbell Seated Lat Pulldown
Back, Biceps
Sit tall and focus on pulling through your elbows to fully engage the lats.
Rotational Row
Back, Obliques
Pivot through your hips and feet to generate power through the rotation.
Pillar Bridge w/ Row
Abs, Back, Shoulders
Keep your hips square to the floor as the cable tries to pull you off balance.
Biceps Curl
Biceps, Forearms
Squeeze the smart handles at the top of the movement to maximize peak contraction.
Lying Face Curl
Biceps, Forearms
Keep your elbows high and fixed in space while curling towards your forehead.
Why this order
We start with heavy barbell rows to tax the central nervous system when you are freshest, followed by vertical pull variations to hit the lats from multiple angles. The workout then transitions to handle-based movements that integrate core stability and rotation before finishing with high-volume bicep isolation.
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 Barbell Row?
Yes, Spotter Mode is highly recommended for the heavy Barbell Bent Over Row to help you finish the final reps if your form starts to break down.
What if I can't maintain the Pillar Bridge?
If the bridge is too challenging, drop to your knees while maintaining the row to keep the focus on your back and anti-rotation stability.
How do I select the right weight for the high-rep finishers?
Tonal will suggest a weight based on your previous sets, but aim for a load where the last 2-3 reps of the 15-rep set are extremely difficult to complete with good form.