Pull Fat Loss Workout - 60min Intermediate
This high-intensity pull session is engineered to maximize caloric burn while sculpting a powerful back and defined biceps. By pairing heavy barbell compounds with high-volume handle finishers, you will stimulate metabolic stress and muscle growth simultaneously. This is a comprehensive blueprint for shedding fat without sacrificing your hard-earned strength.
This session is designed for intermediate lifters who want to lean out while maintaining a solid strength foundation. It is ideal for those looking to improve their posture and arm definition through high-density training blocks.
Equipment
Workout Plan
Maintain a fast pace with only 30-45 seconds of rest between exercises within supersets, and 60 seconds between major blocks.
Barbell Bent Over Row
Back, Biceps, Abs
Engage Bar Mode and pull the bar toward your belly button while keeping your back flat.
Barbell Seated Lat Pulldown
Back, Biceps
Sit tall and drive your elbows down to the floor, squeezing your shoulder blades together.
Single Arm Bent Over Row
Back, Biceps, Abs
Use the handle for stability and avoid rotating your torso as you pull the digital weight.
Seated Row
Back, Biceps, Abs
Maintain a proud chest and use Tonal's constant tension to control the return to the start.
Biceps Curl
Biceps, Forearms
Pin your elbows to your ribcage and do not let the cables pull your shoulders forward.
Reverse Grip Biceps Curl
Biceps, Forearms
Turn your palms down to target the forearms and keep the movement slow and controlled.
Bird Dog w/ Row
Obliques, Back, Abs
Balance is key here; pull the handle while keeping your extended leg parallel to the floor.
Suitcase March
Obliques
Fight the lateral pull of the cable to keep your torso perfectly upright as you march.
Neutral Lat Pulldown
Back, Biceps, Abs
Keep your palms facing each other and focus on pulling from your armpits.
Straight Arm Pulldown
Back, Shoulders
Keep your arms straight and sweep the handles down to your hips using only your lats.
Why this order
The workout begins with heavy barbell compounds to recruit maximum motor units while your energy levels are highest. We then transition into unilateral and isolation handle work to address muscular imbalances and create metabolic stress. We finish with stability-focused movements like the Suitcase March to keep the heart rate elevated and maximize the fat-burning effect.
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 Tonal's dynamic weight modes for this workout?
Yes, I recommend turning on Burnout mode for the Biceps Curls and Chains for the Barbell Rows to maximize intensity during this fat-loss phase.
How heavy should I set the weight for the higher-rep finishers?
Aim for a weight where the last 2-3 reps of every set are challenging but your form remains perfect. Tonal will automatically adjust if it senses you struggling.
Can I swap the Barbell Seated Lat Pulldown if I don't have a bench?
If you don't have a bench, you can perform the move in a tall kneeling position on the floor, which will also increase the core stability demand.