Back Fat Loss Workout - 60min Advanced
This advanced high-intensity back and biceps session is engineered for fat loss through metabolic conditioning and heavy resistance work. By pairing multi-joint barbell movements with isolation finishers, you will maximize caloric expenditure while building muscle density. You will focus on maintaining high tension and minimal rest to optimize your metabolic rate.
This workout is designed for experienced lifters who want to lean out without sacrificing strength or muscle mass. It is ideal for athletes looking to improve their posterior chain power and rotational stability.
Equipment
Workout Plan
Rest 30-45 seconds between superset pairings to maintain a high heart rate. Take 60 seconds between major equipment transitions.
Barbell Bent Over Row
Back, Biceps, Abs
Drive your elbows toward the ceiling and squeeze your shoulder blades together at the peak of the movement.
Barbell Straight Arm March
Abs, Obliques
Resist the Tonal's downward pull by bracing your core and keeping your arms perfectly straight as you march.
Rotational Row
Back, Obliques
Rotate through your torso and use Tonal's digital weight to resist the rotation on the way back.
Pillar Bridge w/ Row
Abs, Back, Shoulders
Maintain a perfectly flat back and keep your hips square to the floor as you row against the cable tension.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribs and emphasize the squeeze at the top of the curl.
Neutral Lat Pulldown
Back, Biceps, Abs
Initiate the pull by driving your elbows down toward your hips to maximize lat engagement.
Aero Pull
Back, Triceps, Glutes
Use an explosive pulling motion and maintain a slight hinge to engage your entire posterior chain.
Hammer Curl
Biceps, Forearms
Squeeze the rope ends hard to maximize forearm and brachialis engagement throughout the movement.
Aero Twist
Back, Obliques
Move with speed but maintain absolute control over the cable's resistance throughout the full arc.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead while keeping your elbows high and wide to target the rear delts.
Why this order
The workout begins with heavy barbell compounds to tax the central nervous system, followed by rotational movements that integrate the core. Exercises are grouped by accessory to minimize transition time and maintain a high heart rate necessary for fat loss. The session concludes with high-rep metabolic finishers to maximize the afterburn effect.
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 handle the weight for the Aero Pull finisher?
Aim for high-speed, explosive reps. If you find your form breaking, you can quickly adjust the digital weight on the Tonal screen, but prioritize speed and intensity.
Can I use the Straight Bar instead of Handles for Lat Pulldowns?
While the bar is an option, the handles allow for a neutral grip which provides a greater range of motion and deeper lat activation for this specific circuit.
What if the Pillar Bridge with Row is too difficult for my core?
Focus on holding a solid plank first. You can use the Smart Handle button to turn off the weight and reset your position if you feel your hips sagging.