Pull General Fitness Workout - 60min Advanced
This advanced pull session focuses on total posterior chain development and maximal bicep recruitment through varied loading schemes. You will challenge your structural integrity with heavy barbell work before moving into high-tension handle variations to carve out detail. It is perfect for experienced lifters looking to push their limits on the digital weight system.
This workout is designed for advanced athletes and bodybuilders who have mastered basic pulling mechanics and want to maximize hypertrophy. It is ideal for those looking to improve their pull-up strength and upper body aesthetics.
Equipment
Workout Plan
Rest 120s for heavy barbell compounds, 60-90s for secondary rows and pulldowns, and 45s for isolation finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Brace your core and use the bar's digital weight to maintain a flat back throughout the heavy pull.
Barbell Biceps Curl
Biceps, Forearms
Keep your elbows tucked and avoid using momentum; let the Tonal's constant tension load the biceps.
Barbell Seated Lat Pulldown
Back, Biceps
Engage your lats and pull the bar toward your chest, focusing on the squeeze at the bottom of the movement.
Single Arm Bent Over Row
Back, Biceps, Abs
Focus on the anti-rotation component by keeping your hips square while the single handle tries to pull you off balance.
Pillar Bridge w/ Row
Abs, Back, Shoulders
Maintain a rock-solid plank and do not let the handle pull your shoulder toward the floor during the row.
Seated Alternating Biceps Curl
Biceps, Forearms
Sit tall and alternate arms to extend the time under tension for each bicep individually.
Reverse Fly
Back, Shoulders
Keep a slight bend in the elbows and squeeze your shoulder blades together as you pull the handles wide.
Rotational Row
Back, Obliques
Pivot through your hips and use your back to drive the rotation against the digital resistance.
Pullover Crunch
Abs, Back
Pull the handles toward your knees as you crunch, integrating your lats and abs in one movement.
X-Pulldown
Back, Biceps, Abs
Cross the cables and pull toward your hips, feeling the extra tension at the end of the range.
Why this order
We begin with high-output barbell movements to capitalize on peak energy levels for strength gains. The workout then transitions to handle-based unilateral and rotational movements to address muscle imbalances and enhance core stability. Finally, we finish with high-rep isolation to drive blood flow and metabolic stress into 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
What weight should I start with for the heavy barbell rows?
Tonal will suggest a weight based on your previous sets, but for this 6-rep range, ensure the weight feels challenging by rep 4 while maintaining a flat back. If it feels too light, manually increase the digital weight by 5-10 lbs.
How do I handle the transition from bar to handles efficiently?
Complete all barbell exercises first as programmed, then swap the bar for the smart handles to finish the remainder of the workout; this minimizes downtime and keeps your heart rate elevated.
Should I use any of Tonal's dynamic weight modes?
Yes, for the Barbell Biceps Curl and Barbell Bent Over Row, turning on Eccentric mode can provide extra stimulus during the lengthening phase of the movement to maximize muscle growth.