Pull Fat Loss Workout - 30min Intermediate
You will target your back and biceps through high intensity supersets designed to maximize caloric expenditure. By moving quickly between compound pulls and targeted isolation, you ensure every muscle fiber is engaged for fat loss and muscle definition. This session pushes your endurance while building a powerful posterior chain.
This session is designed for intermediate lifters who want to improve their upper body pull strength while leaning out. It is perfect for mountain bikers or climbers who need a strong posterior chain and grip endurance.
Equipment
Workout Plan
Rest 30 to 45 seconds between exercises within a superset and 60 seconds between rounds to keep your heart rate high.
Barbell Bent Over Row
Back, Biceps, Abs
Engage your core and pull the bar toward your belly button while maintaining a flat back.
Single Arm Bent Over Row
Back, Biceps, Abs
Keep your shoulders square to the floor as you pull the handle to your hip.
Reverse Fly
Back, Shoulders
Maintain a slight bend in the elbows and squeeze your shoulder blades together at the top.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribs to isolate the biceps throughout the movement.
Alternating Biceps Curl
Biceps, Forearms
Alternate arms quickly while maintaining control to keep your heart rate elevated.
Neutral Lat Pulldown
Back, Biceps, Abs
Focus on pulling your elbows down toward your hips to engage the lats fully.
Why this order
The workout begins with heavy barbell compound movements to maximize muscle recruitment before transitioning to handle-based supersets. This compound-to-isolation approach allows you to move heavy weight early and then use unilateral work to fix imbalances and drive metabolic 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
How do I choose the right weight for the high-rep finishers?
Start with a weight that Tonal recommends based on your assessment and use the digital weight dial to adjust if you feel you can do more or need a slight reduction.
Why use handles instead of the bar for the secondary exercises?
Handles allow for a more natural range of motion and help identify strength imbalances through unilateral movements which is key for intermediate progress.
Can I use Tonal's special weight modes for this workout?
Yes, using Burnout mode on the final biceps sets is highly effective for fat loss as it allows you to continue reps as you fatigue.