Pull Athletic Workout - 60min Intermediate
Develop high-level pulling power and functional core stability with this athletic-focused session. You will target the primary back muscles through heavy compound movements and use unilateral patterns to ensure balanced strength. This program is designed to bridge the gap between aesthetic muscle building and sports performance.
This workout is designed for intermediate trainees and athletes like climbers or swimmers who require explosive pulling strength and core anti-rotation. It is also perfect for anyone looking to improve their posture and upper body definition using Tonal handles.
Equipment
Workout Plan
Rest 90 seconds between heavy compound sets, 60 seconds for accessories, and 30-45 seconds for the final finishers.
Bent Over Row
Back, Biceps, Abs
Drive your elbows toward the ceiling and use the constant digital tension to avoid using momentum.
Single Arm Bent Over Row
Back, Biceps, Abs
Keep your shoulders square to the floor and resist the cable's urge to pull you out of alignment.
Bird Dog w/ Row
Obliques, Back, Abs
Maintain a flat back and utilize Tonal's steady resistance to challenge your core stability during the row.
Seated Row
Back, Biceps, Abs
Sit tall and squeeze your shoulder blades together at the end of the movement for a full second.
Reverse Fly
Back, Shoulders
Control the cables on the way back in to keep tension on the rear delts throughout the entire set.
Biceps Curl
Biceps, Forearms
Activate Smart Flex to increase resistance at the peak of the curl where you are strongest.
Pillar Bridge w/ Row
Abs, Back, Shoulders
Prevent your hips from swaying by digging your toes into the floor as you pull the handle.
Neutral Lat Pulldown
Back, Biceps, Abs
Engage Tonal's Eccentric mode to control the upward phase and maximize lat recruitment.
Why this order
The routine begins with heavy vertical and horizontal compounds to recruit the most muscle fibers while energy is high. It transitions into unilateral and stability-based movements like the Bird Dog Row to challenge the athlete's coordination. Finally, bicep isolation and rear delt work are performed at higher volumes to drive hypertrophy and local muscular endurance.
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
Which Tonal weight modes should I use?
Use Eccentric Mode for the Lat Pulldowns to build strength on the negative, and try Smart Flex for Bicep Curls to maximize tension at the peak of the move.
How do I know if the weight is heavy enough for the 'Athletic' goal?
The first 8 reps of your compounds should feel challenging; if you can easily do 12, use the Tonal screen to increase your digital weight by 2-5 pounds.
What if I struggle with balance on the Bird Dog Row?
Lower your weight by 20% using the handle button and focus on keeping your hips parallel to the ground before slowly adding resistance back.
Can I do this workout if I only have handles?
Yes, this entire session was specifically programmed to use the Tonal handles, allowing for a seamless flow without switching to the bar or rope.