Chest Fat Loss Workout - 60min Intermediate
This high-intensity chest and triceps session is designed to maximize caloric burn while building lean muscle definition. By pairing compound presses with focused isolation work, you will keep your heart rate elevated throughout the entire 60 minutes. It is perfect for intermediate lifters looking to transition from basic hypertrophy to a fat-loss-oriented metabolic conditioning phase.
This workout is ideal for intermediate athletes who want to improve body composition without losing strength. It is specifically tailored for those who enjoy fast-paced sessions with a mix of heavy loads and high-volume finishers.
Equipment
Workout Plan
Rest 30-45 seconds between superset pairs to maintain a high metabolic demand. Rest 60 seconds after your heavy barbell bench sets.
Barbell Bench Press
Chest, Triceps, Abs
Engage the Bar's digital weight once you're safely in position to maximize the eccentric phase.
Close Grip Barbell Bench Press
Triceps, Chest
Keep the bar close to your lower ribs to shift the load onto the triceps for this burnout.
Inline Chest Press
Chest, Triceps, Abs
Maintain a consistent tempo with the handles to keep tension on the upper pecs.
Single Arm Bench Press
Chest, Triceps, Obliques
Use your core to resist the rotational pull of the digital weight as you press.
Triceps Kickback
Triceps
Lock your shoulder in place and fully extend the arm to feel the peak triceps contraction.
Standing Chest Press
Chest, Triceps
Lean slightly forward and drive the handles out while keeping your feet firmly planted.
Middle Chest Fly
Chest, Shoulders
Focus on bringing the handles together with a slight bend in your elbows and a big chest stretch.
Reverse Grip Triceps Extension
Triceps, Forearms
Tonal's constant tension makes the reverse grip especially effective for the medial head of the triceps.
Skull Crusher
Triceps
Keep your elbows fixed in space as you lower the handles toward your forehead.
Why this order
The workout begins with heavy barbell compounds to tax the largest muscle groups while you are fresh. We then move into handle-based supersets to increase time under tension and keep the heart rate up for fat loss. Finishing with high-rep isolation work ensures complete fatigue of the triceps and chest fibers.
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 do I know if the weight is right for the fat loss goal?
Tonal will suggest weights based on your strength score; aim for a weight where the last two reps are challenging but your form remains perfect.
Why are there so many supersets in this chest day?
Supersets reduce rest time and increase the metabolic cost of the session, which is essential for fat loss goals.
Can I use Spotter Mode on the heavy barbell presses?
Yes, absolutely; always keep Spotter Mode on during the Barbell Bench Press so Tonal can automatically reduce the weight if you struggle.