Back Fat Loss Workout - 60min Beginner
This beginner-friendly back and biceps session uses a high-density circuit approach to maximize calorie burn and muscle definition. By pairing large compound pulling movements with isolation finishers, you will build a stronger posterior chain while targeting the stubborn fat stores. You will finish the session with high-volume barbell work to ensure a complete metabolic stimulus.
This workout is ideal for beginners or busy professionals who want to improve their posture and build upper body strength while prioritizing fat loss. It is a great choice for those who want a straightforward, effective routine without overly complex mechanics.
Equipment
Workout Plan
Keep rest to 30-45 seconds between exercises within a superset, and no more than 60 seconds between different accessory blocks to keep the heart rate elevated.
Seated Row
Back, Biceps, Abs
Sit tall on the bench and squeeze your shoulder blades together at the peak of the row.
Bird Dog w/ Row
Obliques, Back, Abs
Maintain a neutral spine and resist the Tonal cable's pull to keep your hips square.
Standing Single Arm Row
Back, Biceps, Obliques
Drive the handle back until your hand reaches your ribcage while keeping your core tight.
Biceps Curl
Biceps, Forearms
Control the descent for two full seconds to increase time under tension on the biceps.
Seated Lat Pulldown
Back, Biceps
Drive your elbows toward your hips to maximize lat engagement on every rep.
Hammer Curl
Biceps, Forearms
Keep your thumbs up and wrists neutral as you curl the rope toward your shoulders.
Standing Face Pull
Back, Shoulders
Pull the rope toward your ears to engage the rear delts and upper back muscles.
Barbell Biceps Curl
Biceps, Forearms
Engage Tonal's Spotter mode so you can push to technical failure safely on the last set.
Barbell Straight Arm Pulldown
Back, Shoulders
Sweep the bar down to your hips without bending your elbows to isolate the lats.
Why this order
This workout follows a compound-to-isolation sequence, starting with heavy handles-based pulls before moving to rope and barbell isolation. We group exercises by accessory to minimize equipment change time, which maintains the high heart rate necessary for a fat loss goal. The inclusion of the Bird Dog row adds a functional core component to bridge the gap between heavy lifting and stability.
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 digital weight should I use for the high-rep finishers?
Tonal will automatically suggest a weight, but for the 15-rep sets, you should select a weight where the last 2-3 reps feel very challenging but your form remains perfect.
Can I do this workout if I don't have the Tonal bench?
For the seated lat pulldown and seated row, you can perform them kneeling on the floor, but using the bench provides a more stable base for maximizing the weight you can pull.
How often should I perform this Back and Biceps routine?
For fat loss and strength gains, aim to perform this session twice a week with at least 48 hours of rest between sessions to allow for muscle recovery.