Chest Fat Loss Workout - 20min Advanced
This high-intensity session targets your chest and triceps through a metabolic conditioning lens. You will move from heavy barbell compounds to high-volume isolation finishers to maximize caloric expenditure. It is designed to strip fat while preserving lean muscle mass using advanced Tonal features.
This workout is ideal for advanced athletes who want to maintain strength while prioritizing fat loss and muscle definition. It is perfect for those who need a time-efficient but grueling upper body session.
Equipment
Workout Plan
Rest 45 seconds between heavy barbell sets and 30 seconds between isolation handle sets to keep your heart rate elevated.
Barbell Bench Press
Chest, Triceps, Abs
Enable Tonal's Spotter mode to safely push your limits on the digital weight during the final reps.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked tight to your ribs to maximize triceps recruitment and minimize shoulder strain.
Middle Chest Fly
Chest, Shoulders
Squeeze the handles together at the top of the movement to maximize the contraction in your inner chest.
Reverse Grip Triceps Extension
Triceps, Forearms
Maintain a proud chest and use a full range of motion to fully exhaust the triceps at the bottom.
Why this order
The programming begins with heavy compound barbell movements to recruit the maximum number of muscle fibers while you are fresh. We then transition to handle-based isolation exercises with higher reps and shorter rest periods to create metabolic stress and increase fat oxidation. This compound-to-isolation flow ensures total muscle fatigue within a short duration.
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
Should I use Tonal Dynamic Weight Modes like Chains or Eccentric?
For the Barbell Bench Press, adding Eccentric mode will increase the metabolic demand and muscle damage, which is excellent for fat loss goals.
How do I choose my starting weight for such low reps?
Tonal will suggest a weight based on your previous lifts, but aim for a weight where the 6th rep of the bench press feels very challenging while maintaining form.
Can I do this workout every day?
Since this is an advanced high-intensity session, you should allow at least 48 hours for your chest and triceps to recover before repeating it.