Back Fat Loss Workout - 60min Advanced
This high-intensity session targets your posterior chain and pulling strength to maximize caloric burn while building lean muscle. By pairing advanced compound movements with isolation finishers, you will keep your heart rate elevated for a true fat-loss effect. It is designed for advanced lifters who want to push their metabolic limits using only Tonal's handles.
Advanced athletes looking for a high-metabolic demand session that combines heavy pulling with functional stability. Ideal for those who prefer handle-based movements for a greater range of motion and core engagement.
Equipment
Workout Plan
Rest 60-75s between lead compound sets, 30-45s between accessory supersets, and minimal rest during the final bicep burnout.
Bent Over Row
Back, Biceps, Abs
Hinge at the hips and drive your elbows toward the ceiling while maintaining a flat back against the cable's resistance.
Pillar Bridge w/ Row
Abs, Back, Shoulders
Fight the digital weight's attempt to rotate your torso as you row the handle to your ribcage in a plank position.
Seated Row
Back, Biceps, Abs
Sit tall and use Tonal's digital weight to emphasize the squeeze at the peak of the contraction.
Rotational Row
Back, Obliques
Pivot your feet and drive through the floor to generate power from your core into the rotational pull.
Biceps Curl
Biceps, Forearms
Pin your elbows to your sides and avoid using momentum to lift the handles.
Alternating Biceps Curl
Biceps, Forearms
Maintain constant tension on the cables by not letting your arms fully rest at the bottom of each rep.
Suitcase March
Obliques
Stand tall and resist the cable pulling you to the side as you drive your knees up with control.
Neutral Lat Pulldown
Back, Biceps, Abs
Squeeze your shoulder blades down and back before the handles reach your chest level.
Why this order
The workout begins with heavy bent-over rows to recruit maximum motor units while you are fresh. It transitions into core-intensive pulling movements like the Pillar Bridge Row to challenge stability and increase heart rate, ending with high-volume bicep isolation to drive metabolic stress.
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 weight should I start with for the lead Bent Over Row?
Select a weight where the last two reps are very challenging but you can maintain a flat back; Tonal’s digital weight will adjust based on your previous performance.
Can I substitute the Bench Press for more back work?
This workout is specifically programmed for Back and Biceps; if you need more volume, increase the 'Burnout' mode on the final bicep curls.
How do I maximize the fat loss benefit of this session?
Keep your rest periods short and utilize Tonal's 'Chains' or 'Eccentric' modes on the pulldowns to increase the time under tension and metabolic demand.