Back Fat Loss Workout - 45min Intermediate
This high intensity back and biceps session uses Tonal digital weight to maintain a grueling pace for maximum caloric burn. You will transition quickly between compound rows and isolation curls to keep your heart rate elevated while building lean muscle mass. This approach forces your body to adapt to metabolic stress for efficient fat loss.
This program is ideal for intermediate lifters who want to improve upper body definition while prioritizing fat loss through high-volume training. It is especially effective for busy professionals who need time-efficient training without sacrificing volume.
Equipment
Workout Plan
Keep rest periods between 30 and 45 seconds to maximize the metabolic demand. Take 60 seconds between major equipment changes.
Standing Single Arm Row
Back, Biceps, Obliques
Engage your core to resist the cable's pull and keep your shoulders square to the Tonal.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides and squeeze the smart handles at the top of the contraction.
Reverse Fly
Back, Shoulders
Maintain a slight bend in your elbows and focus on pulling the handles apart using your mid-back.
Neutral Lat Pulldown
Back, Biceps, Abs
Pull the handles toward your collarbones and pause to feel the digital weight resist your ascent.
Barbell Bent Over Row
Back, Biceps, Abs
Hinge at the hips and pull the bar toward your belly button while keeping a flat back.
Barbell Biceps Curl
Biceps, Forearms
Maintain a tall posture and use Tonal's digital tension to control the descent of the bar.
Why this order
We start with heavy handle-based compounds to capitalize on fresh energy before moving into metabolic supersets that pre-fatigue the biceps. Finishing with the bar allows for maximum loading on the rows while the handles return for a final high-rep burnout to fully exhaust the lats and maximize caloric expenditure.
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 do I choose the right starting weight?
Tonal will suggest weights based on your initial assessment but feel free to lower it slightly if the fast pace feels too intense at first.
Can I use the rope instead of handles for the pulldowns?
This workout is optimized for handles to ensure a full range of motion but the rope is a valid substitute if you prefer the grip.
What if I cannot finish the prescribed reps at the current weight?
Ensure Spotter mode is enabled so Tonal can automatically reduce the digital weight if it senses you struggling to complete the movement.