Back Fat Loss Workout - 60min Intermediate
You will ignite your metabolism with this high-volume back and biceps session designed for maximum calorie burn. The programming utilizes compound barbell movements followed by high-repetition isolation work to exhaust your pulling muscles. By keeping rest periods short and intensity high, you will build lean muscle while stripping away body fat.
This session is ideal for intermediate lifters or athletes looking to improve their pulling strength and body composition. It is particularly effective for those who want a structured, high-intensity session that maximizes their 60 minutes on Tonal.
Equipment
Workout Plan
Rest 60-90s between heavy barbell sets and 30-45s during isolation supersets to keep your heart rate elevated for fat loss.
Barbell Bent Over Row
Back, Biceps, Abs
Hinge at the hips and pull the bar toward your belly button, keeping your back flat.
Barbell Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides to ensure the biceps are doing the heavy lifting.
Barbell Seated Lat Pulldown
Back, Biceps
Drive your elbows down toward your ribs while keeping your chest tall against Tonal's digital resistance.
Seated Row
Back, Biceps, Abs
Squeeze your shoulder blades together at the peak of the movement and control the cable on the way back.
Bird Dog w/ Row
Obliques, Back, Abs
Focus on balance and core stability as you row the handle while keeping your opposite leg extended.
Seated Biceps Curl
Biceps, Forearms
Sit upright on the bench and let the digital weight provide constant tension throughout the full range.
Half Kneeling Single Arm Pulldown (Contralateral)
Back, Biceps
Maintain a stable core and feel the stretch in your lat before pulling the handle down.
Hammer Curl
Biceps, Forearms
Use the rope accessory to maintain a neutral grip, targeting the brachialis and forearms.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead, flaring your elbows out to engage the rear delts.
Why this order
This workout follows a classic compound-to-isolation progression to maximize motor unit recruitment when you are freshest. We group barbell exercises first to minimize equipment setup before moving into higher-rep handle and rope work to drive metabolic stress. Unilateral movements like the Single Arm Pulldown are included to address asymmetries and increase core engagement.
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 if the digital weight feels too heavy during the final sets?
Tonal's Spotter Mode will automatically detect if you are struggling and reduce the weight so you can finish your reps safely without stopping.
Can I use the Smart Bar for the biceps curls instead of handles?
Yes, but this workout is programmed with handles to allow for a more natural range of motion and to minimize cable friction during higher rep ranges.
How do I maximize the fat loss benefits of this workout?
Focus on the 'minimal rest' guidance and try to move quickly between movements. Tonal tracks your time under tension, so keep the eccentric phase controlled.