Pull Fat Loss Workout - 45min Advanced
This advanced pull session maximizes metabolic demand by pairing heavy compound barbell lifts with high-volume accessory supersets. You will torch calories while building a powerful back and defined biceps using Tonal's dynamic resistance modes. This training approach ensures total muscle exhaustion to drive fat loss results.
This is designed for advanced lifters who want to maintain muscle mass while aggressively leaning out. It is ideal for athletes who need functional pulling power and rotational core strength.
Equipment
Workout Plan
Rest 60-90s between heavy barbell sets. Transition quickly with only 30s rest during the handle and rope blocks to keep your heart rate elevated.
Barbell Bent Over Row
Back, Biceps, Abs
Engage Tonal's Smart Flex to increase resistance at the top of the pull where you are strongest.
Barbell Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribs and use the bar's digital weight to resist the eccentric on the way down.
Standing Single Arm Row
Back, Biceps, Obliques
Use your non-working arm to stabilize your core as the single handle pulls you toward the Tonal.
Bird Dog w/ Row
Obliques, Back, Abs
Focus on horizontal stability as the cable tries to pull you off-balance during the row.
Seated Lat Pulldown
Back, Biceps
Maintain a tall posture and drive your elbows toward the floor, feeling the digital tension throughout the movement.
Hammer Curl
Biceps, Forearms
Maintain a neutral grip on the rope and avoid using momentum; let the constant tension do the work.
Aero Twist
Back, Obliques
Pivot your back foot and use an explosive rotation to move the digital weight across your body.
Standing Face Pull
Back, Shoulders
Pull the rope ends toward your ears and pause briefly to maximize the contraction in your rear delts.
Why this order
The workout begins with heavy Barbell Bent Over Rows to recruit maximum motor units while energy is highest. We then transition into unilateral handle work to challenge core stability and address imbalances, finishing with high-rep rope movements to spike the heart rate and maximize the caloric burn.
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
Can I use Spotter Mode on the heavy barbell rows?
Absolutely. Enabling Spotter Mode allows you to push to failure on your heavy sets of six, as Tonal will automatically reduce the weight if you can't complete the full range of motion.
How do I handle the stability challenge of the Bird Dog w/ Row?
Since this is an advanced move, you may want to manually lower the weight by 5-10 lbs from your standard row weight to ensure your hips stay level and your core remains engaged.
Why are the final exercises such high repetitions?
High-rep finishers are used here to deplete glycogen stores and increase the metabolic cost of the workout, which is a key driver for fat loss in advanced programming.