Pull Fat Loss Workout - 20min Advanced
This high-intensity pull session utilizes advanced barbell rows and cross-cable pulldowns to sculpt a powerful posterior chain while incinerating body fat. By utilizing short rest intervals and increasing rep ranges, you will trigger a significant metabolic response. This workout is designed for experienced lifters who want to maintain muscle mass while leaning out.
Ideal for advanced trainees or competitive athletes who need a time-efficient way to maintain pulling strength and muscle definition during a fat loss phase.
Equipment
Workout Plan
Rest 30-45s between all sets to keep your heart rate elevated for maximum caloric burn and metabolic stress.
Barbell Bent Over Row
Back, Biceps, Abs
Hinge deeply and pull the bar toward your navel, using the digital weight to maintain a steady tempo on both the lift and the lower.
X-Pulldown
Back, Biceps, Abs
Cross the handles to initiate the pull from a wider angle, focusing on driving your elbows down toward your hips.
Hammer Curl
Biceps, Forearms
Maintain a neutral grip on the rope and avoid using momentum; let Tonal's constant tension exhaust the forearms and biceps.
Standing Face Pull
Back, Shoulders
Pull the rope toward your eyes and flare your elbows wide to target the rear deltoids, keeping your core braced against the cable's pull.
Why this order
The session begins with heavy barbell compounds to recruit maximum motor units, transitioning into handles and finally rope accessories to minimize equipment changes. This descending complexity order ensures you can maintain high intensity and proper form even as metabolic fatigue accumulates.
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 do I handle the weight increase on Tonal for high-rep finishers?
Tonal will automatically suggest weights based on your history, but if the 20-rep sets feel too light, manually increase the digital weight by 2-5 lbs.
Should I use any of Tonal's Dynamic Weight Modes?
For the Barbell Bent Over Row, try 'Chains' mode to increase the challenge at the peak of the contraction where you are strongest.
Is it okay to skip the rest periods if I feel energized?
While you can move quickly, the 30-second rest is calculated to allow just enough ATP recovery to maintain proper form on the advanced movements.