Back Fat Loss Workout - 60min Advanced
You will torch calories and build a powerful posterior chain in this high intensity back and biceps session. By pairing heavy compound lifts with core stabilizing movements you maximize metabolic demand while refining muscle definition. This advanced program uses specific Tonal modes to push your limits and ensure every rep counts toward your fat loss goals.
This workout is designed for advanced trainees and athletes who want to improve their pulling strength and body composition. It is ideal for anyone looking to increase their work capacity while maintaining lean muscle mass.
Equipment
Workout Plan
Rest 90s after heavy barbell rows. Keep rest to 30-45s between exercises during supersets to maintain a high heart rate for metabolic effect.
Barbell Bent Over Row
Back, Biceps, Abs
Use Tonal's Chains mode to increase resistance at the top of the pull where you are strongest.
Barbell Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribs and don't let the digital weight pull your shoulders forward.
Pullover Crunch
Abs, Back
Maintain a slight bend in your elbows and use your back to initiate the pullover before the crunch.
Single Arm Bent Over Row
Back, Biceps, Abs
Use the smart handle button to turn off weight if your form starts to break during the final reps.
Bird Dog w/ Row
Obliques, Back, Abs
Resist the cable's pull to keep your hips and shoulders perfectly square to the floor.
Reverse Fly
Back, Shoulders
Squeeze your shoulder blades together as if trying to pinch a coin between them at the peak.
Seated Alternating Biceps Curl
Biceps, Forearms
Enable Burnout mode on your final set to push your biceps to complete muscular failure.
Pillar Bridge w/ Row
Abs, Back, Shoulders
Prevent your torso from rotating as you pull the handle by driving your opposite hand into the floor.
Neutral Lat Pulldown
Back, Biceps, Abs
Focus on pulling your elbows toward your hips to engage the lower lats without leaning back.
Why this order
The session begins with heavy barbell rows to recruit maximum motor units while you are fresh. We then transition into supersets that minimize equipment changes and keep the heart rate high for a fat burning effect. Finishing with high volume isolation and core integrated rows ensures total muscular exhaustion.
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 heavy rows?
If Tonal hasn't calibrated your weight yet start with roughly 70 percent of your perceived maximum. Tonal will automatically adjust the digital weight based on your speed and range of motion.
How do I handle the short rest periods for fat loss?
Aim for 30 seconds between exercises in a superset and no more than 60 seconds between blocks to keep your heart rate elevated for a metabolic effect.
Can I use Burnout mode on the bicep curls?
Yes enabling Tonal's Burnout mode on the final set of Seated Alternating Biceps Curls will automatically reduce weight so you can push past failure without stopping.
What should I do if the Bird Dog Row feels too unstable?
Focus on engaging your core and reduce the weight slightly on the screen. The goal is stability and back engagement rather than moving the heaviest weight possible.