Intermediate Pull Lose Fat Workout — Resistance Bands

Intermediate, fat-loss resistance band pull workout targeting back and biceps. Full-body focus.

Level: intermediate · Muscle group: pull · Equipment: resistance-bands · Duration: 35 min

Exercise Breakdown (8 exercises)

  1. 1. Band Pull-Aparts
    3 sets · 12 reps · 45s rest
  2. 2. Bent-Over Band Rows
    3 sets · 10 reps · 60s rest
  3. 3. Band Face Pulls
    3 sets · 12 reps · 45s rest
  4. 4. Band Bicep Curls
    3 sets · 10 reps · 60s rest
  5. 5. Band Pull-Overs
    3 sets · 12 reps · 60s rest
  6. 6. Band Lat Pulldowns (seated or standing)
    3 sets · 10 reps · 60s rest
  7. 7. Band Pallof Press
    3 sets · 10 reps · 45s rest
  8. 8. Plank
    3 sets · 30-60s reps · 45s rest

Want this workout personalized? Take the free quiz and FitForge AI builds a custom plan based on your goals.