Back Fat Loss Workout - 30min Intermediate
This high-intensity session targets your entire posterior chain and biceps to maximize caloric expenditure. You will utilize a combination of heavy handle-based pulls and high-volume barbell finishers to ensure muscle growth while promoting fat loss. By grouping exercises by accessory, we maintain a high heart rate with minimal downtime between sets.
This workout is designed for intermediate lifters or athletes who want to sharpen their physique and build pulling strength. It is ideal for those who have limited time but want a high-volume session that focuses on the back and arms.
Equipment
Workout Plan
Rest 45-60 seconds between compound sets and 30 seconds between accessory and finisher sets to keep your heart rate elevated for fat loss.
Bent Over Row
Back, Biceps, Abs
Hinge at the hips and pull the handles toward your ribcage while maintaining a flat back throughout the set.
Single Arm Bent Over Row
Back, Biceps, Abs
Keep your shoulders square to the floor and resist the rotation pull from Tonal's digital weight.
Alternating Biceps Curl
Biceps, Forearms
Maintain constant tension on the cables and avoid letting the weight drop quickly on the way down.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows down toward your hips and squeeze your shoulder blades at the bottom of the movement.
Barbell Bent Over Row
Back, Biceps, Abs
Use the barbell to pull through your elbows and squeeze your mid-back while staying in a stable hinge.
Barbell Biceps Curl
Biceps, Forearms
Focus on a slow 3 second negative on every rep to maximize the metabolic burn in your biceps.
Why this order
The workout begins with heavy vertical and horizontal pulls to engage the largest muscle groups first when your energy is highest. We then transition into unilateral work to correct imbalances and finish with high-rep barbell work to create significant metabolic stress and a localized pump. Grouping handle-based movements first minimizes equipment changes and keeps the workout tempo high for a fat loss focus.
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 start with for the high-rep finishers?
Tonal will suggest a weight based on your history, but for the final 20-rep burnout, be prepared to use the 'Weight Dial' to lower the resistance slightly if your form breaks down.
Should I use any of Tonal's dynamic weight modes?
Yes, enabling 'Burnout' mode on the final Barbell Biceps Curl is an excellent way to ensure you hit that 20-rep target even as you fatigue.
Can I swap the Barbell Bent Over Row for handles?
You can, but the barbell allows you to stabilize more weight for the secondary compound phase, which is key for maintaining lean muscle during a fat loss phase.
How often should I perform this specific back and biceps session?
For best results in a fat loss phase, aim to run this session twice per week with at least 48 hours of rest between pulls to allow for recovery.