Pull Fat Loss Workout - 60min Advanced
You will target every angle of your posterior chain while keeping your heart rate elevated for maximum caloric burn. This session combines heavy barbell foundations with high-intensity supersets to strip fat and build a powerful back. It is designed for the advanced lifter who wants to master Tonal's digital resistance.
This is for advanced trainees or athletes who have a high baseline of strength and want to improve body composition. It is ideal for those looking to improve pulling power for sports like rowing or climbing.
Equipment
Workout Plan
Rest 60s after heavy barbell sets. Keep rest between 30-45s for all handle and rope supersets to maintain a metabolic effect.
Barbell Bent Over Row
Back, Biceps, Abs
Engage Tonal's Spotter Mode and drive your elbows toward the ceiling while keeping your back flat.
Barbell Seated Lat Pulldown
Back, Biceps
Explode down and control the 2-second eccentric to maximize time under tension with the straight bar.
Single Arm Bent Over Row
Back, Biceps, Abs
Keep your hips square to the Tonal and resist the cable's urge to rotate your torso during the pull.
Pillar Bridge w/ Row
Abs, Back, Shoulders
Maintain a perfect plank and fight the digital weight trying to pull your shoulder toward the floor.
Biceps Curl
Biceps, Forearms
Pin your elbows to your ribcage and use a full range of motion without swinging the handles.
Straight Arm Pulldown
Back, Shoulders
Keep a slight bend in the elbows and sweep the handles toward your thighs using your lats.
Hammer Curl
Biceps, Forearms
Maintain a neutral grip and do not let the cables pull your shoulders forward at the bottom of the rep.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead and peel the ends apart to engage the rear delts.
Why this order
We lead with heavy barbell compounds to maximize motor unit recruitment when you are freshest, followed by unilateral work to fix imbalances. The workout then shifts to high-volume rope and handle pairings to drive metabolic stress and maximize the fat loss stimulus.
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 my starting weight for the Barbell Row?
Tonal's digital weight feels heavier than traditional iron, so start at roughly 70 percent of your perceived max and let the AI adjust based on your power output.
What if I cannot finish the Pillar Bridge w/ Row reps?
If your core stability gives out before your back does, drop the digital weight instantly with the smart handle button or switch to a standard floor plank.
Should I use Eccentric Mode on the Biceps Curls?
Yes, toggling Eccentric Mode on Tonal will increase the resistance during the lowering phase, which is a key advanced tactic for driving both hypertrophy and metabolic cost.