Pull Fat Loss Workout - 45min Advanced
This advanced pull session prioritizes high-intensity compound movements and metabolic conditioning to maximize caloric burn while building back density. By pairing heavy vertical and horizontal pulls with stability-focused rows, you will challenge your nervous system and core integrity. It is designed for experienced lifters who want to maintain muscle mass while leaning out.
This is for advanced athletes and functional fitness enthusiasts who want to improve their pulling strength and body composition simultaneously. It is ideal for those who have mastered Tonal's basic movements and are looking for a high-density training session.
Equipment
Workout Plan
Keep rest periods to 30-45 seconds between exercises in a superset and 60 seconds between blocks to maintain a high heart rate.
Pillar Bridge w/ Row
Abs, Back, Shoulders
Fight the digital weight's attempt to rotate your hips by keeping your glutes and core braced.
Bent Over Row
Back, Biceps, Abs
Hinge deeply and pull the handles toward your waist, squeezing your shoulder blades together at the top.
Rotational Row
Back, Obliques
Use the rotation of your torso to generate power while maintaining a stable lower body.
Bird Dog w/ Row
Obliques, Back, Abs
Maintain a flat back and a long neck as you row, resisting the side-to-side pull of the cable.
Lying Face Curl
Biceps, Forearms
Keep your elbows high and fixed in space as you curl the handles toward your forehead.
X-Pulldown
Back, Biceps, Abs
Cross the cables and drive your elbows toward your hips to fully engage the lower lats.
Tall Kneeling Single Arm Lat Pulldown
Back, Biceps, Obliques
Engage your core to prevent leaning and focus on the vertical stretch of the lat on each rep.
Straight Arm Pulldown
Back, Shoulders
Lock your elbows and sweep the handles down to your thighs, using Tonal's constant tension to burn out the lats.
Why this order
We start with heavy X-Pulldowns and Pillar Bridge Rows to pre-fatigue the lats while demanding total-body stability. The middle blocks transition into high-volume horizontal pulling to maximize hypertrophy, ending with high-rep isolation movements to flush the muscles with blood.
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 handle the weight selection for the heavy 6-rep sets?
Since this is an advanced workout, Tonal's digital weight should be set to a level where those 6 reps are very challenging but maintain perfect form. If the weight feels too light, manually increase it by 5-10 pounds to hit that heavy compound stimulus.
What if the Pillar Bridge Row feels too difficult for my core?
If you struggle with hip rotation, widen your feet for a broader base of support. Tonal's Spotter Mode will detect if you are struggling with the row itself and can reduce the weight slightly so you can focus on core stability.
Can I perform this workout more than twice a week?
Because of the high intensity and focus on advanced compound movements, it is recommended to allow at least 48 to 72 hours of recovery between pull sessions. This ensures your central nervous system recovers for the next fat-burning effort.