Fat Burning and Back Building Workout

The burn. It’s all about this burn, right? We know that heavy weights do indeed build strength and mass. But we also want to be able to actually see those muscles. In other words, we don’t want our hard earned muscle to be covered in blubber. So I’m trying a fat burning workout approach for the next several weeks.

This is the second time this week that I’ve tried doing my cardio prior to my weight training. Man, this is tough! Now I know some of you may be thinking this is not a muscle building approach but I’m not certain that’s the case. Let’s breakdown this morning’s workout below.

Cardio Workout > Back Workout

I’m going to list the cardio I did this morning followed by my back workout. You’ll see that my cardio is simple and my back workout is fairly basic. I’ll explain the details of what I’m calling my fat burning workout series below.

Cardio Workout:

  • Treadmill
    • Time: 35 minutes
    • Incline: 3
    • Speed: 3.5 – 3.6

Back Workout:

  •  Dumbbell Pullovers
    • 4 sets x 10-12 reps
  • Barbell Rows
    • 4 sets x 10 reps
  • Hammer Strength High Rows
    • 4 sets x 10-12 reps
  • Lat Pulldowns
    • 4 sets x 8-10 reps *final set = drop set
  • Seated Rows
    • 3 sets x 10 reps

Fat Burning Workout for Back - Jason Stallworth

Cardio Fat Burning Workout

Some would expect a fat burning workout for cardio to be extreme. And yes, the ‘HIIT’ method can be effective for some. However, I’ve found that just a steady, moderate walk for 30 minutes or more works quite well. Obviously this needs to be in conjunction with a decent nutrition plan, depending on the type of rests you want.

This type of cardio may not burn as many calories as some other extreme cardio workouts. But it burns more calories from fat, and thats what I’m looking for. I also feel like this is the perfect type of cardio if you’re wanting to gain, or at least maintain lean muscle while burning off the excess stuff.

Back Fat Burning Workout

My fat burning workout concept doesn’t end with cardio. And I want to make two crucial points here:

  1. Doing cardio before your back workout (or any workout) allows your body to continue to be in fat burning mode during your weight training. Granted, you may not be quite as strong but you should still be lifting moderately heavy to overload the muscle. For me, I find myself really having to tap into the mental part of training and you just have to push yourself.
  2. I’m also resting less between sets. And I feel somewhat forced to do that because my heart rate is jacked up from the cardio. I want to keep moving; I have to keep moving! This is a good thing because it allows me to do more volume since I’m resting less between sets.

Normally I hit traps after back but my neck has been hurting a little lately. Perhaps I slept wrong or something. So I skipped those.

Tomorrow is chest and biceps and I plan to use this same fat burning workout method. The only day I may stick to cardio after my weight training is leg day.

Train with Passion,


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