Push Fat Loss Workout - 60min Advanced
This advanced push session combines heavy barbell compounds with high-volume handle supersets to maximize caloric burn. You will challenge your chest, shoulders, and triceps through multiple planes of motion while maintaining a high heart rate. The workout is specifically structured to strip body fat while preserving lean muscle mass using Tonal's constant tension.
This is for advanced lifters and athletes who want to improve muscle definition and cardiovascular conditioning simultaneously. It is ideal for those who have mastered Tonal's basic movements and are looking for a high-intensity session to break through plateaus.
Equipment
Workout Plan
Rest 60-90s after heavy barbell sets, 30s between superset movements, and 45s between blocks to keep your heart rate elevated.
Barbell Bench Press
Chest, Triceps, Abs
Drive the bar up explosively while letting Tonal's Spotter mode support you if your velocity drops.
Standing Barbell Overhead Press
Shoulders, Triceps
Stack your wrists over your elbows and keep your core braced against the vertical pull of the cables.
Inline Chest Press
Chest, Triceps, Abs
Maintain constant tension on the cables by not fully locking out your elbows at the top.
Lateral Raise
Shoulders
Lift the handles to shoulder height and pause for a second to fight the digital weight's eccentric pull.
Bench Chest Fly
Chest, Shoulders
Use a wide arc and keep a slight bend in the elbows to isolate the chest without straining the shoulders.
Front Raise
Shoulders, Abs
Keep your torso still and avoid using momentum to swing the smart handles upward.
Triceps Kickback
Triceps
Squeeze your triceps hard at the top of the movement where the digital weight is most challenging.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Rotate your hips and punch through the resistance to maximize power and metabolic output.
Skull Crusher
Triceps
Keep your elbows pinned in place and lower the handles slowly toward your forehead.
Why this order
The workout begins with heavy barbell compounds to recruit maximum motor units while the nervous system is fresh. It then transitions into handle-based supersets that group exercises by accessory to minimize transition time and maximize metabolic stress. We finish with high-rep rotational movements to increase total energy expenditure and core integration.
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 compounds?
Trust Tonal's initial weight suggestions based on your strength assessment, but be prepared to use the 'Weight Dial' to lower it slightly if the short rest periods cause fatigue.
Can I use the bar for the triceps movements?
While the handles allow for a better range of motion and joint comfort during high-rep sets, you can substitute the Barbell Skull Crusher if you prefer a more stable, bilateral feel.
Why is the rep range so high on the final exercise?
The Rotational Punch is intended as a metabolic finisher to maximize heart rate and caloric burn at the end of the session, leveraging Tonal's ability to provide smooth resistance at high speeds.
How often should I perform this specific push routine?
Because this is an advanced high-intensity session, perform it no more than twice per week with at least 48 hours of rest between push-dominant days.