Pull Fat Loss Workout - 60min Intermediate
This intermediate pull session is engineered to maximize caloric burn while building a powerful posterior chain and defined biceps. By pairing heavy barbell rows with high-volume handle and rope work, you will sustain an elevated heart rate for optimal fat loss. The combination of compound movements and isolation finishers ensures no muscle is left under-stimulated.
This program is ideal for intermediate lifters who want to improve their upper body aesthetics and fat-burning capacity. It is particularly effective for climbers or athletes looking to increase their pulling power and core stability.
Equipment
Workout Plan
Maintain high metabolic demand by resting 60s after heavy compounds and 30-45s during supersets.
Barbell Bent Over Row
Back, Biceps, Abs
Engage Tonal's bar control and pull toward your belly button while maintaining a flat back.
Barbell Seated Lat Pulldown
Back, Biceps
Sit tall and use the barbell to drive your elbows straight down into your back pockets.
Seated Row
Back, Biceps, Abs
Keep your chest proud and avoid leaning back as the digital weight pulls you forward.
Single Arm Bent Over Row
Back, Biceps, Abs
Brace your core to keep your hips level against the uneven pull of the single smart handle.
Bird Dog w/ Row
Obliques, Back, Abs
Focus on stabilization as Tonal’s constant tension challenges your balance during the row.
Biceps Curl
Biceps, Forearms
Control the negative for three seconds using Tonal's digital resistance to maximize the pump.
Pullover Crunch
Abs, Back
Exhale deeply as you crunch up and pull the handles over your chest in one fluid motion.
Neutral Lat Pulldown
Back, Biceps, Abs
Maintain a neutral grip and squeeze your shoulder blades at the bottom of the movement.
Hammer Curl
Biceps, Forearms
Keep your thumbs up and elbows pinned to your sides to maximize brachialis engagement.
Standing Face Pull
Back, Shoulders
Pull the rope ends toward your ears and flare your elbows out to target the rear shoulders.
Why this order
The workout begins with heavy barbell compounds to tax the largest muscle groups when you are freshest. It then transitions into handle-based supersets that alternate between horizontal and vertical planes to maximize density and heart rate. We finish with rope and bicep isolation to polish the physique and push you to a metabolic limit.
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
What weight should I start with for this pull session?
Tonal will automatically suggest weights based on your previous lifts; since this is for fat loss, focus on maintaining the pace even if you have to lower the weight by 1-2 lbs to complete the reps.
Can I substitute the barbell movements if I only have handles?
Yes, but the barbell allows for heavier loading and better recruitment of the back muscles, which is why it is programmed first. If you must switch, use the Single Arm Bent Over Row as a replacement for the Barbell Row.
How often should I perform this specific Pull workout?
Perform this workout 1-2 times per week, ensuring at least 48 hours of recovery between sessions to allow the biceps and back muscles to repair.
Should I use any Smart Features like Burnout or Eccentric?
For the final bicep curls, try enabling Burnout mode to ensure you reach technical failure and maximize the metabolic effect of the session.