Pull Power Workout - 30min Advanced
This advanced session utilizes heavy barbell movements to develop explosive pulling power and back thickness. You will transition from low-rep power sets to high-volume isolation to ensure complete muscle fiber recruitment. It is designed to increase your Tonal Strength Score through focused back and biceps work.
This is designed for advanced lifters or combat athletes who need explosive pulling strength. It is ideal for someone looking to break through a strength plateau on their back and bicep movements.
Equipment
Workout Plan
Rest 120s between heavy barbell sets, 60-90s for standard accessories, and 45s for the biceps finisher.
Barbell Bent Over Row
Back, Biceps, Abs
Pull the bar explosively towards your belly button while maintaining a rigid core.
Barbell Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribs to isolate the biceps against the digital resistance.
Barbell Seated Lat Pulldown
Back, Biceps
Maintain a tall posture and pull the bar to your collarbone without leaning back.
Seated Row
Back, Biceps, Abs
Retract your shoulder blades fully at the end of the movement to maximize back engagement.
Rotational Row
Back, Obliques
Pivot your feet and drive through your hips to add rotational power to each rep.
Biceps Curl
Biceps, Forearms
Utilize Tonal's Eccentric mode to emphasize the lowering phase for a massive pump.
Why this order
We start with high-intensity barbell compounds to capitalize on fresh neural drive for power production. We then transition to handles for isolation and rotational work to address structural balance and finish with high-volume biceps sets to maximize hypertrophy.
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
How should I handle the power reps?
Focus on the concentric phase being as fast as possible while keeping the digital weight under control.
What if I cannot finish the 3-rep sets?
Tonal's spotter mode will automatically reduce weight if it senses you are struggling, so always aim for maximum effort on every rep.
Why the mix of bar and handles?
The bar allows for maximum loading and bilateral power, while handles provide a better range of motion for isolation and rotational mechanics.