Chest Fat Loss Workout - 60min Intermediate
This high-intensity chest and triceps session utilizes supersets and metabolic conditioning to maximize caloric burn while building lean muscle. By pairing heavy barbell movements with high-rep handle and rope isolation, you will keep your heart rate elevated throughout the hour. It is specifically designed to strip body fat through sustained effort and minimal rest intervals.
This workout is ideal for intermediate lifters who want to prioritize fat loss without sacrificing upper body strength. It is perfect for athletes looking for a high-density session that combines traditional bodybuilding with metabolic conditioning.
Equipment
Workout Plan
Rest 30-45 seconds between exercises within a superset, and 60 seconds between blocks to maintain a high metabolic rate for fat loss.
Barbell Bench Press
Chest, Triceps, Abs
Drive the bar up explosively while keeping your feet planted firmly for maximum power.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to shift the load onto your triceps.
Single Arm Bench Press
Chest, Triceps, Obliques
Engage your core to prevent Tonal from pulling your torso off the bench.
Inline Chest Press
Chest, Triceps, Abs
Focus on the upper chest contraction by pushing the handles toward the ceiling at a 45 degree angle.
Standing Chest Press
Chest, Triceps
Maintain a strong athletic stance and do not let the cables pull your shoulders back too far.
Middle Chest Fly
Chest, Shoulders
Imagine hugging a large barrel to keep a slight bend in your elbows and maximize chest tension.
Standing Decline Chest Press
Chest, Triceps
Press downward toward your hips to target the lower pec fibers and finish the chest.
Skull Crusher
Triceps
Keep your upper arms stationary and only move your forearms to isolate the triceps.
Triceps Extension
Triceps
Pull the rope apart at the bottom of the movement to fully engage the lateral head of the triceps.
Overhead Triceps Extension
Triceps
Use the rope to reach behind your head for a deep stretch before extending fully overhead.
Why this order
The workout begins with heavy barbell compounds to tax the largest motor units while you are fresh. It then transitions into unilateral and standing handle movements to challenge core stability and increase metabolic demand. Finally, high-rep rope finishers are used to exhaust the triceps and chest, ensuring total muscle fatigue and optimized fat oxidation.
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
Can I use the Barbell for the whole workout?
While the workout starts with the bar, switching to handles and the rope is necessary for the isolation work and unilateral stability needed for fat loss goals.
What if I cannot finish the high-rep finishers?
Tonal's Spotter mode will automatically reduce the weight if you struggle, allowing you to reach the target rep count safely without stopping.
Why are some reps high and others low?
Lower reps on compounds build strength, while higher reps on isolation exercises increase time under tension and metabolic stress, which is key for body recomposition.