Shoulders Fat Loss Workout - 20min Advanced
This high-intensity shoulder and tricep session utilizes heavy barbell compounds followed by rapid-fire isolation to maximize caloric burn. You will challenge your overhead stability and arm endurance with minimal rest periods designed for fat loss. It is a dense, 20-minute blitz that forces your upper body to adapt to high metabolic stress.
This is for advanced lifters or athletes who need to maintain upper body strength and definition while operating in a fat-loss phase with limited time.
Equipment
Workout Plan
Rest 60s between heavy barbell sets, but keep rest to 30s during the rope supersets to maintain the metabolic demand.
Standing Barbell Overhead Press
Shoulders, Triceps
Engage your core to prevent your lower back from arching as you drive the barbell toward the ceiling.
Barbell Skull Crusher
Triceps
Keep your elbows pinned in place and use Tonal's digital weight to control the descent toward your forehead.
Triceps Extension
Triceps
Flare the rope at the bottom of the movement to maximize the peak contraction in your triceps.
Standing Face Pull
Back, Shoulders
Pull the center of the rope toward your forehead while driving your elbows back and out.
Why this order
We lead with the standing overhead press to recruit the most motor units while you are fresh, then transition into a barbell skull crusher to maintain equipment efficiency. The workout finishes with a high-volume rope pairing that isolates the triceps and rear delts to ensure total muscle fatigue and maximize the thermic effect.
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 select for the initial barbell press?
Start with the weight Tonal recommends for your 6-rep max; the digital weight will automatically adjust if you show more strength during the set.
Why are the rep ranges so different for each exercise?
We use low reps for heavy compounds to maintain strength and high reps for isolation moves to create the metabolic stress necessary for fat loss.
Can I use the Spotter mode for the Barbell Skull Crushers?
Yes, enabling Spotter mode is highly recommended so you can push to failure safely while Tonal automatically reduces the weight if you get stuck.