Pull Fat Loss Workout - 30min Advanced
This high-intensity pull session focuses on metabolic demand and back density to support your fat loss goals. By combining heavy barbell compounds with high-rep handle supersets, you will maximize caloric expenditure while maintaining muscle mass. It is designed for advanced lifters who want to push their vertical and horizontal pulling capacity in a short window.
This is for advanced lifters or athletes who need to maintain pulling strength and muscle mass during a fat loss phase. It is ideal for busy professionals who want a high-volume, time-efficient session that leverages Tonal's unique digital resistance.
Equipment
Workout Plan
Rest 90s after heavy barbell rows, 45s between superset exercises, and 30-45s between isolation sets to keep your heart rate elevated.
Barbell Bent Over Row
Back, Biceps, Abs
Hinge deep and drive the Tonal bar toward your belly button, squeezing your shoulder blades together at the top.
Barbell Chinup
Back, Biceps, Abs
Maintain a proud chest and use Tonal's digital weight to focus on a slow, controlled three-second descent.
Seated Row
Back, Biceps, Abs
Keep your feet firmly planted and avoid using momentum; let the digital weight challenge your mid-back on every rep.
Rotational Row
Back, Obliques
Pivot your hips and use your core to drive the handle back, feeling the rotation through your entire posterior chain.
Seated Alternating Biceps Curl
Biceps, Forearms
Sit tall on the bench and suppress the urge to swing; Tonal's constant tension will maximize the bicep pump.
X-Pulldown
Back, Biceps, Abs
Cross the cables and pull your elbows down to your ribs to maximize engagement in the lower lats.
Why this order
The workout begins with heavy barbell compounds to recruit maximum motor units while your central nervous system is fresh. We then transition to handle-based supersets to increase time under tension and metabolic stress. Grouping all bar movements first followed by handle movements minimizes equipment changes to keep the workout pace fast for fat loss.
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
Why are the reps lower on the Barbell Row?
This is your primary compound lift. Using lower reps with higher digital weight maintains your strength foundation while later high-rep sets focus on the metabolic burn needed for fat loss.
Can I use Spotter Mode for the Chinups?
Yes, if you find the resistance too heavy toward the end of your set, Tonal's Spotter Mode will automatically reduce the weight so you can finish your reps with perfect form.
How should I handle the weight for the bicep finisher?
Since these are high-rep sets at the end of the workout, choose a weight that feels challenging by rep 10. Tonal will track your power output to ensure you are still working hard during the final burnout.