Pull Fat Loss Workout - 30min Advanced
This advanced pull session combines heavy compound movements with metabolic finishers to maximize caloric burn and muscle definition. You will target your back and biceps using supersets that challenge your stability and grip strength. It is specifically programmed to utilize Tonal's constant digital tension for total muscle fatigue.
Advanced lifters who want to maintain lean muscle mass while prioritizing fat loss through high-density training. It is perfect for athletes who need a functional pull day that emphasizes core control and posterior chain strength.
Equipment
Workout Plan
Rest 30 to 45 seconds between exercises in a superset, and 90 seconds between major blocks.
Single Arm Pullover w/ Single Leg Hip Thrust
Abs, Back, Glutes
Keep your arm straight and sweep the handle toward your hip while maintaining a strong glute bridge.
Bent Over Row
Back, Biceps, Abs
Drive your elbows toward the ceiling and squeeze your shoulder blades together at the top of the pull.
Bird Dog w/ Row
Obliques, Back, Abs
Engage your core to keep your hips level as Tonal's digital weight tries to pull you off balance.
Biceps Curl
Biceps, Forearms
Pin your elbows to your ribcage and use Tonal's eccentric mode to control the descent for three seconds.
Resisted Leg Raise
Abs, Obliques
Press your lower back firmly into the floor and use the handles to create upper body tension.
Neutral Lat Pulldown
Back, Biceps, Abs
Maintain a tall chest and pull the handles toward your collarbones while resisting the cable's upward pull.
Why this order
The workout begins with heavy horizontal and vertical pulls to recruit maximum muscle fibers while energy levels are highest. We then transition into advanced stability-based pulling movements to elevate the heart rate and increase metabolic demand. The session concludes with isolation and core work to ensure complete muscular exhaustion and local fatigue.
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 select for the heavy rows?
Since this is an advanced workout, select a weight where you reach near-failure by the 6th rep; Tonal's digital weight will automatically adjust if it senses you struggling.
Can I perform this workout without the bench?
Yes, all exercises in this specific handle-only prescription are performed standing or on the floor, making it ideal for compact spaces.
How do I optimize the bicep finishers?
Enable Tonal's 'Burnout' mode on the final set of bicep curls to automatically reduce the weight as you fatigue, allowing you to reach true muscular failure.