Pull Fat Loss Workout - 20min Advanced
This high-intensity pull session focuses on maximal caloric burn through advanced compound movements and minimal rest periods. By targeting the large muscles of the back and the biceps with high-frequency supersets, you will elevate your heart rate and stimulate metabolic adaptation. This is an efficient, 20-minute masterclass in back development and fat loss.
This workout is ideal for advanced trainees or busy professionals who need to maximize their training density for fat loss goals. It is perfect for athletes who want to maintain pulling strength while leaning out.
Equipment
Workout Plan
Rest 45 seconds between supersets; keep rest to 15 seconds when switching exercises within a pair.
Rotational Row
Back, Obliques
Drive your elbow back and rotate through your core while maintaining a solid athletic stance against Tonal's digital weight.
Single Arm Bent Over Row
Back, Biceps, Abs
Keep your back flat and use Tonal's eccentric mode to control the negative for 3 seconds on every rep.
Lying Face Curl
Biceps, Forearms
Keep your elbows fixed in space and focus on the peak contraction in your biceps at the top of the curl.
X-Pulldown
Back, Biceps, Abs
Cross the cables and squeeze your shoulder blades down and back at the bottom of the movement to maximize lat recruitment.
Why this order
The workout uses a compound-to-isolation progression to manage fatigue while maintaining high intensity. We lead with the Rotational Row for core integration, followed by X-Pulldowns to target the lats from a different angle, finishing with high-rep accessory work to drive metabolic stress.
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 weight feels too light for the lower rep ranges?
Tonal will adjust based on your power output, but you can manually increase the weight or turn on 'Chains' mode to increase intensity at the top of the movement.
Why are there no barbell movements in this pull session?
Using handles allows for rotational movements and a greater range of motion, which increases total muscle fiber recruitment and caloric expenditure for fat loss.
Can I perform this workout daily?
Because this is an advanced high-intensity session, it is best to allow 48 hours between sessions for back and bicep recovery to ensure optimal results.