Back Fat Loss Workout - 60min Intermediate
This high-intensity session targets your entire posterior chain and arms while keeping your heart rate elevated for maximum caloric burn. By pairing heavy compound pulls with metabolic movements like the Squat to Row, you will build lean muscle and improve your cardiovascular endurance. This workout is perfect for intermediate lifters looking to define their back and biceps while shedding body fat.
This is designed for intermediate athletes who want to maximize their efficiency on Tonal by combining strength and metabolic conditioning. It is ideal for busy professionals or weekend warriors who need a comprehensive upper body pull day that also supports weight loss goals.
Equipment
Workout Plan
Rest 30-45 seconds between exercises in a superset and 60 seconds between different superset blocks.
Single Arm Squat w/ Row
Glutes, Quads, Back
Exhale as you row the handle toward your ribs while simultaneously standing up from the squat.
Bird Dog w/ Row
Obliques, Back, Abs
Engage your core to resist the digital weight pulling you off-center while you row.
Reverse Fly
Back, Shoulders
Maintain a slight bend in the elbows and focus on pulling the handles apart using your rear delts.
Seated Row
Back, Biceps, Abs
Keep your chest tall and do not let the cable tension pull your shoulders forward on the return.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides and avoid using momentum to lift the smart handles.
Rotational Row
Back, Obliques
Use your obliques to drive the rotation as you pull the handle back in a smooth arc.
Lying Face Curl
Biceps, Forearms
Keep the back of your arms steady and curl the handles toward your forehead for a deep peak contraction.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows toward your hips and squeeze your lats at the bottom of the movement.
Why this order
The workout follows a compound-to-isolation progression, starting with heavy vertical and horizontal pulls to recruit maximum muscle fibers. We integrate lower body movements like the Squat to Row early in the session to increase metabolic demand and fat oxidation. The session concludes with high-rep bicep and lat finishers to ensure complete muscular fatigue and a strong hypertrophy stimulus.
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 rotational movements?
Tonal will suggest a weight based on your profile, but for rotational rows, prioritize form over heavy loads to protect your spine. If the digital weight feels too light, increase it in small 1-2 lb increments.
How often should I perform this Back and Biceps workout?
For best results in fat loss and muscle definition, aim to perform this routine 1-2 times per week, ensuring at least 48 hours of recovery between sessions targeting the same muscle groups.
Can I use Tonal's dynamic weight modes for this workout?
Yes, enabling 'Eccentric Mode' on the Neutral Lat Pulldown and Seated Row will significantly increase the time under tension, which is excellent for both muscle growth and increasing your metabolic rate.