Pull Fat Loss Workout - 60min Advanced
This advanced pull session combines heavy compound lifting with high-volume metabolic finishers to maximize calorie burn and muscle density. You will utilize the bar for strength-focused movements before transitioning to handle-based supersets that target the back and biceps from every angle. This workout is designed to build a powerful posterior chain while stripping away fat through high-intensity intervals.
This is for advanced lifters who want to maintain muscle mass while focusing on fat loss and metabolic conditioning. It is ideal for athletes looking for a high-intensity session that balances raw strength with high-volume isolation work.
Equipment
Workout Plan
Rest 90s between heavy Barbell Row sets. Limit rest to 30-45s during supersets to keep your heart rate elevated for fat loss.
Barbell Bent Over Row
Back, Biceps, Abs
Hinge at the hips and drive the bar toward your belly button while squeezing your shoulder blades together.
Barbell Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides and utilize Tonal's eccentric mode to control the negative phase.
Pullover Crunch
Abs, Back
Use the handle resistance to engage your upper abs while maintaining constant tension on your back.
Rotational Row
Back, Obliques
Pivot your hips and use the digital weight to provide constant resistance through the entire rotation and row.
Standing Pallof Press
Obliques
Resist the lateral pull of the cable by engaging your core as you push the handle straight out.
Alternating Biceps Curl
Biceps, Forearms
Maintain a high tempo and squeeze at the top to maximize metabolic stress for fat loss.
X-Pulldown
Back, Biceps, Abs
Cross the cables and pull your elbows down and back, feeling your lats wrap around your ribcage.
Straight Arm Pulldown
Back, Shoulders
Keep your arms locked and sweep the handles toward your thighs to isolate the lats without bicep assistance.
Why this order
The workout begins with the Barbell Bent Over Row to recruit maximum motor units while the CNS is fresh. We then move into supersets that pair vertical pulling with core stability to increase the metabolic demand. The session concludes with isolation movements using higher rep ranges to maximize sarcoplasmic hypertrophy and muscle 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
Should I use Smart Flex or Eccentric mode?
For the Barbell Rows, use Smart Flex to maximize power output. For the Bicep Curls and Lat Pulldowns, use Eccentric mode to increase time under tension and metabolic stress.
How do I handle the minimal rest periods?
Keep your Tonal accessories ready for quick transitions. If your heart rate stays above 85 percent maximum for too long, extend the rest by 15 seconds between supersets.
What should I do if the weight feels too light on high-rep sets?
Tonal will adjust based on your power output, but you can manually increase the weight by 1-2 pounds if you aren't reaching failure by the final two reps.