Pull Fat Loss Workout - 45min Intermediate
This high-intensity pull session focuses on building a powerful back and sculpted biceps while keeping your heart rate elevated for fat loss. By combining heavy barbell rows with metabolic-conditioning supersets, you will maximize calorie burn and muscular endurance. It is the perfect blend of strength and sweat for the intermediate lifter.
Intermediate lifters looking to improve their pulling power and upper body definition while prioritizing fat loss. This is especially beneficial for weekend warriors and climbers who need sustained upper body endurance.
Equipment
Workout Plan
Rest 60s after the lead barbell row, 30s between exercises in supersets, and 45s between accessory sets to maximize the metabolic effect.
Barbell Bent Over Row
Back, Biceps, Abs
Hinge deeply and pull the bar toward your belly button while engaging your core for stability.
Single Arm Bent Over Row
Back, Biceps, Abs
Keep your shoulders square to Tonal and pull the handle toward your hip bone.
Bird Dog w/ Row
Obliques, Back, Abs
Maintain a flat back and fight the cable's pull to keep your hips parallel to the floor.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribs and use a full range of motion without swinging.
Seated Lat Pulldown
Back, Biceps
Drive your elbows toward your pockets to engage the lats and avoid shrugging.
Hammer Curl
Biceps, Forearms
Use a neutral grip on the rope to shift the focus to your forearms and brachialis.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead and flare your elbows out to target the rear delts.
Why this order
The session starts with a heavy barbell compound to capitalize on fresh energy before moving into handle-based accessory work to maximize efficiency. We group movements by accessory to minimize equipment changes and utilize higher rep ranges on finishers to deplete glycogen and support fat loss.
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 select for the heavy Barbell Rows?
Start with Tonal's suggested weight and use the Smart Bar's built-in buttons to toggle the weight on and off safely once you are in position.
Should I use Spotter Mode for this workout?
Yes, specifically for the Barbell Bent Over Row. Tonal will detect if you are struggling and automatically reduce the digital weight to help you finish the set.
How do I maintain the fat loss intensity?
Minimize transitions between exercises. Tonal's quick-attach accessories allow you to swap from handles to the rope in seconds to keep your heart rate high.