Pull Fat Loss Workout - 45min Intermediate
This high intensity pull session focuses on sculpting your posterior chain and arms while maximizing caloric burn. By pairing heavy compound lifts with metabolic complexes you will keep your heart rate elevated throughout the entire workout. It is the perfect blend of hypertrophy and fat loss for intermediate lifters.
This is designed for intermediate trainees who want to improve their V taper while leaning out. It is ideal for athletes needing upper body pulling strength for sports like climbing or obstacle course racing.
Equipment
Workout Plan
Keep rest periods to 30-45 seconds between all sets to maintain a high metabolic rate and maximize fat loss.
Single Arm Pullover w/ Single Leg Hip Thrust
Abs, Back, Glutes
Maintain core tension so the Tonal weight doesnt pull you out of alignment during the single leg thrust.
Biceps Curl
Biceps, Forearms
Squeeze the smart handles at the peak of the contraction to maximize bicep engagement.
Bent Over Row
Back, Biceps, Abs
Keep a flat back and drive your elbows toward the ceiling against the steady cable resistance.
Standing Single Arm Row
Back, Biceps, Obliques
Engage your obliques to resist the rotation created by the single sided pull.
Alternating Biceps Curl
Biceps, Forearms
Maintain a fast pace to utilize Tonals digital momentum for a high volume burnout effect.
Neutral Lat Pulldown
Back, Biceps, Abs
Focus on the eccentric phase as Tonals digital weight keeps tension high throughout the entire ascent.
X-Pulldown
Back, Biceps, Abs
Cross the cables and focus on pulling your elbows down and back for a massive lat squeeze.
Straight Arm Pulldown
Back, Shoulders
Keep your arms long and use your lats to sweep the handles down toward your hips.
Why this order
The workout leads with heavy vertical and horizontal pulls to maximize energy expenditure before moving into a metabolic complex that integrates the lower body. We finish with high volume isolation movements to fully exhaust the back and biceps without needing heavy weights.
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 much weight should I use for the circuit?
Tonal will suggest weights based on your assessment but feel free to manually adjust the digital weight if you feel you can handle more during the high rep finishers.
Can I substitute the handle moves for a bar?
This workout is specifically designed for handles to allow for a greater range of motion and unilateral work which increases the stability demand and caloric burn.
What if the Single Leg Pullover complex is too difficult?
You can perform the pullover with both feet on the floor until your stability improves then progress back to the single leg version as coached.