Pull Endurance Workout - 45min Intermediate
You will challenge your muscular endurance with a high-volume pull session designed to sculpt your back and biceps. By utilizing a mix of heavy barbell movements and targeted isolation exercises, you will build lasting strength and improve postural stability. This routine ensures you stay under tension longer to maximize your metabolic output.
This is ideal for intermediate lifters or athletes like climbers and rowers who need sustained upper body pulling power. It is also great for anyone looking to increase caloric burn through high-rep resistance training.
Equipment
Workout Plan
Keep rest periods short to maintain an elevated heart rate; rest 45-60s between compound sets and 30s for isolation and finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Hinge forward and drive the Barbell toward your hips while keeping your core braced for stability.
Barbell Seated Lat Pulldown
Back, Biceps
Pull the bar down to your upper chest, focusing on squeezing your shoulder blades together at the bottom.
Seated Row
Back, Biceps, Abs
Keep your torso upright and avoid using momentum as you pull the handles toward your ribcage.
Half Kneeling Single Arm Row
Back, Biceps, Obliques
Maintain a tall posture in the half-kneeling position to engage your core while you row.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides to ensure your biceps are doing all the work.
Seated Single Arm Lat Pulldown
Back, Biceps
Drive your elbow down toward your hip to maximize lat engagement on every single rep.
Hammer Curl
Biceps, Forearms
Maintain a neutral grip and move quickly through the full range of motion for a total arm burnout.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead and flare your elbows out to target the rear delts.
Why this order
The session begins with heavy barbell compounds to tax the largest back muscles while you are fresh, followed by a transition into handle-based isolation for higher volume. The workout concludes with high-rep rope finishers to fully exhaust the biceps and rear delts using constant cable tension.
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 if the 20-rep sets feel too light?
Tonal's digital weight will adjust based on your power output, but you can manually increase the weight by 1-2 lbs if you aren't feeling a deep burn by the 15th rep.
Should I use any of Tonal's dynamic weight modes?
For this endurance session, try turning on 'Burnout' mode for the final sets of biceps and rows to help you complete every rep as your muscles fatigue.
Can I swap the seated rows for standing ones?
Seated rows are programmed here to provide a stable base for higher volume reps, which helps prevent lower back fatigue while you focus purely on the lats.