Back Fat Loss Workout - 45min Beginner
This 45 minute back and biceps workout is designed to ignite fat loss through high intensity circuits. You will focus on vertical and horizontal pulling patterns to build a strong foundation while keeping your heart rate elevated. It is perfect for beginners who want to see definition and improve posture.
This session is ideal for new lifters aiming to lose weight while building upper body strength. It is a great choice for professionals who need an efficient and effective pull session.
Equipment
Workout Plan
Maintain a fast pace for fat loss. Rest 30 to 45 seconds between exercises in a superset and 60 seconds between different blocks.
Barbell Biceps Curl
Biceps, Forearms
Focus on Tonal's digital weight by squeezing your biceps hard at the top of the movement.
Barbell Seated Lat Pulldown
Back, Biceps
Pull the bar toward your upper chest while keeping your shoulders pinned back and down.
Seated Row
Back, Biceps, Abs
Initiate the movement by driving your elbows back and squeezing your shoulder blades together.
Seated Biceps Curl
Biceps, Forearms
Keep your elbows locked at your sides to isolate the biceps against the cable tension.
Neutral Lat Pulldown
Back, Biceps, Abs
Maintain an upright posture and avoid using momentum to pull the handles down.
Straight Arm Pulldown
Back, Shoulders
Keep your arms straight and engage your lats to sweep the handles down to your hips.
Hammer Curl
Biceps, Forearms
Use a neutral grip on the rope to target the forearms and outer biceps in this high-rep finisher.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead while flaring your elbows out to target the rear delts.
Why this order
We start with heavy barbell compound movements to maximize muscle recruitment while you are fresh. The workout then transitions into handle-based supersets to maintain intensity and finishes with high-rep rope work to maximize metabolic stress. This order minimizes accessory changes while prioritizing large muscle groups first.
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 automatically suggest weights based on your initial assessment. For this fat loss goal, focus on moving at a consistent pace rather than maxing out the digital weight.
Can I do this if I do not have the bench?
Most of these movements can be performed standing or kneeling. However, using the bench for seated rows and pulldowns provides the stability needed for better muscle isolation.
What should I do if the reps feel too easy?
You can increase the intensity by enabling Tonal features like Burnout or Eccentric Mode. These will add resistance during the set or on the negative portion of the rep.