Pull Fat Loss Workout - 60min Intermediate
This high-intensity pull session is designed to maximize caloric burn while building a powerful back and biceps. You will move through supersets that pair heavy compound rows with metabolic isolation moves to keep your heart rate elevated. It is the perfect routine for intermediate lifters looking to shed fat without sacrificing muscle definition.
This workout is ideal for intermediate trainees who want to improve their pulling strength and body composition. It is particularly effective for athletes like climbers or rowers who need sustained muscular endurance and core stability.
Equipment
Workout Plan
Keep rest periods to 30-45 seconds between exercises within supersets and 60 seconds between blocks to maintain a metabolic fat-burning effect.
Bent Over Row
Back, Biceps, Abs
Maintain a flat back and use Tonal's digital weight to control the descent for a full stretch.
Single Arm Bent Over Row
Back, Biceps, Abs
Keep your shoulders square to the Tonal and pull the handle toward your ribcage.
Reverse Fly
Back, Shoulders
Pull the handles apart with your rear delts while keeping a slight bend in your elbows.
Biceps Curl
Biceps, Forearms
Pin your elbows to your ribcage and resist the cable's pull on the way down.
Reverse Grip Biceps Curl
Biceps, Forearms
Keep your knuckles facing the ceiling to target your forearms and brachialis muscles.
Pillar Bridge w/ Row
Abs, Back, Shoulders
Widen your feet to keep your hips from tilting as you row the handle toward your hip.
Suitcase March
Obliques
Stay tall and keep the handle away from your body to force your obliques to stabilize.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows down toward your hips and pause at the bottom to maximize lat engagement.
Why this order
The workout begins with heavy compound movements to recruit the most muscle fibers when energy is highest. It transitions into unilateral work to address asymmetries and finishes with high-repetition isolations and core-integrated rows to maximize metabolic stress. All exercises are grouped by handle usage to ensure seamless transitions and a high pace.
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 Burnout mode for the final bicep sets?
Yes, if you feel you have energy left, Tonal's Burnout mode is excellent for the Reverse Grip Biceps Curls to fully exhaust the muscle fibers.
What should I do if the digital weight feels too heavy during the metabolic finisher?
Since fat loss is the goal, prioritize form and tempo. You can quickly reduce the weight by 10-15% using the handle button or the Tonal screen to maintain the circuit's pace.
Can I perform this workout every day?
Because this is a high-volume pull session, your muscles need 48 hours to recover. Perform this workout 2 times per week, alternating with push and leg days for best results.