Back Fat Loss Workout - 20min Advanced
This high-intensity session targets your posterior chain and pulling muscles to maximize metabolic burn. By combining heavy barbell movements with high-volume handle work, you will drive hypertrophy while keeping your heart rate elevated. It is designed for experienced lifters who need to squeeze a full back day into a tight window.
This is for advanced trainees or athletes who want to maintain muscle mass while leaning out. It is ideal for those with limited time who still want the intensity of a heavy barbell session.
Equipment
Workout Plan
Rest 45 seconds between sets of the same exercise. When supersetting, move immediately between movements and rest 60 seconds between rounds.
Barbell Bent Over Row
Back, Biceps, Abs
Engage the Barbell's digital weight once you are in a stable hinge position to protect your lower back.
Barbell Biceps Curl
Biceps, Forearms
Utilize Tonal's Chains mode to increase intensity at the top of the curl where you are strongest.
Rotational Row
Back, Obliques
Control the rotation using your core and ensure the cable doesn't snap back between reps.
Seated Lat Pulldown
Back, Biceps
Focus on driving your elbows toward your hips and maintain a slow eccentric on the way back up.
Why this order
We start with the heavy Barbell Bent Over Row to recruit the most motor units while you are fresh, then move to a barbell curl to pre-fatigue the biceps. The workout transitions to handle-based movements to finish with high-volume lat work and rotational patterns that engage the core. This sequence ensures maximal muscle fiber recruitment followed by metabolic stress for fat loss.
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 should I set the weight for the first movement?
Tonal will suggest a weight based on your previous lifts; for fat loss, ensure the weight feels like a 7 or 8 out of 10 effort by the last rep.
Can I use the bar for all movements?
This workout uses both the Bar and Handles to provide different stimulus; keep both nearby to minimize transition time.
Why are the rep ranges different for each exercise?
Lower reps on compounds like the row build strength, while higher reps on pulldowns and curls create the metabolic stress needed for fat loss.