Back Fat Loss Workout - 60min Intermediate
This high-intensity back and biceps session is designed to maximize caloric burn while building lean muscle definition. By pairing heavy compound rows with metabolic core stability and isolation movements, you will elevate your heart rate and challenge your pulling strength. This workout is perfect for intermediate lifters looking to strip body fat without losing muscle mass.
This is designed for intermediate trainees who want to improve their pulling power and upper body aesthetics while prioritizing fat loss. It is also an excellent supplemental session for rowers or climbers needing targeted back endurance.
Equipment
Workout Plan
Rest 60-90s between lead compound sets and 30-45s during supersets to keep your heart rate elevated for fat loss.
Barbell Bent Over Row
Back, Biceps, Abs
Squeeze your shoulder blades together at the top of the pull and resist Tonal's digital weight on the way down.
Barbell Chinup
Back, Biceps, Abs
Grip the bar firmly and pull your chest toward it, utilizing the spotter mode if you reach failure near the top.
Seated Row
Back, Biceps, Abs
Maintain a proud chest and use a slow 2-second eccentric to maximize time under tension on the back muscles.
Standing Pallof Press
Obliques
Fight the cable's lateral pull to keep your hands centered, engaging your core to stabilize against the weight.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribs and do not let the digital weight pull your arms down too quickly.
Single Arm Bent Over Row
Back, Biceps, Abs
Keep your back flat and focus on pulling the smart handle toward your hip while staying square to the floor.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows toward your hips and avoid leaning back to keep the tension locked into your lats.
X-Pulldown
Back, Biceps, Abs
Cross the cables and pull wide to engage the lower lats, keeping a rhythmic pace for a high-rep metabolic burn.
Why this order
The session begins with heavy barbell rows to recruit maximum motor units while you are fresh. We then move into supersets that pair horizontal and vertical pulling with core stability and isolation to maintain high intensity. The workout finishes with high-volume X-pulldowns to reach metabolic failure and drive the fat-burning 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 heavy should I go for the barbell rows?
Start with a weight that allows you to complete 8 reps with perfect form; Tonal will suggest a weight based on your strength assessment, but you can adjust using the digital dial.
Can I use the bar for the lat pulldowns?
This program uses handles for the Neutral Lat Pulldown to allow for a neutral wrist path, but you can swap to the straight bar if you prefer a fixed overhand or underhand grip.
What if I can't do the full number of reps for Chinups?
Tonal's Spotter Mode will automatically detect when you are struggling and reduce the digital weight slightly so you can finish your set with proper range of motion.