Pull Fat Loss Workout - 45min Advanced
This advanced pull session maximizes metabolic demand through high intensity supersets and heavy compound lifts. By combining vertical and horizontal pulling patterns with core intensive movements, you will torch calories while building a powerful back and biceps. This workout is designed specifically for experienced lifters looking to maintain muscle mass during a fat loss phase.
This is for advanced lifters and athletes who want to shred body fat without sacrificing pulling strength or upper body volume. It is ideal for those who enjoy high tempo sessions that challenge both muscular endurance and stability.
Equipment
Workout Plan
Rest 60s between heavy compound sets, 30s during handle based supersets, and 45s for high rep finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Engage Tonal's Eccentric mode to resist the weight as you lower the bar for a deeper back burn.
Barbell Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribs and don't let the digital weight pull your shoulders forward.
Barbell Chinup
Back, Biceps, Abs
Pull the bar to your chest and control the descent against Tonal's constant tension.
Barbell Straight Arm Pulldown
Back, Shoulders
Keep a slight bend in your elbows and focus on sweeping the bar toward your thighs.
Pillar Bridge w/ Row
Abs, Back, Shoulders
Maintain a perfectly flat plank and fight the cable's urge to rotate your torso.
Standing Single Arm Row
Back, Biceps, Obliques
Drive your elbow back and squeeze your shoulder blade toward your spine on every rep.
Seated Biceps Curl
Biceps, Forearms
Use the bench for stability and fully extend your arms to maximize the range of motion.
Neutral Lat Pulldown
Back, Biceps, Abs
Focus on pulling your elbows down toward your hips to fully engage the lats.
Why this order
We start with heavy barbell rows to prime the CNS and maximize recruitment, then transition into handle based supersets to maintain a high heart rate for fat loss. Ending with high rep barbell finishers ensures total muscle exhaustion and metabolic stress while minimizing equipment changes.
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 should I adjust the weight for fat loss?
Tonal will automatically suggest weights based on your history, but aim for a weight that allows you to complete the final rep with 1-2 reps left in the tank to maintain high intensity.
Can I use the bar for the lat pulldowns instead?
While the bar is an option, using the handles for the Neutral Lat Pulldown allows for a more natural grip and better range of motion to target the lats effectively during this high tempo session.
Is it okay to skip the rest periods?
To maximize the fat loss benefits, keep your rest brief at 30 to 45 seconds, but if your form starts to break down on advanced moves like the Pillar Bridge Row, take an extra 15 seconds to reset.