Shoulders Fat Loss Workout - 45min Advanced
This high-intensity shoulder and triceps session utilizes advanced barbell compounds and cable supersets to maximize caloric expenditure. By pairing heavy presses with isolation finishers, you will build upper body definition while keeping your heart rate elevated for fat loss. This routine is designed for advanced lifters who want to push their metabolic limits using Tonal's full accessory kit.
This is for advanced trainees or overhead athletes looking to increase shoulder stability and arm definition while leaning out. It is ideal for those comfortable with high-volume barbell work and minimal rest periods.
Equipment
Workout Plan
Rest 60-90s between heavy barbell sets, 30s between superset exercises, and 45s between isolation rounds.
Close Grip Barbell Bench Press
Triceps, Chest
Keep elbows tucked to your ribs to maximize triceps recruitment on the digital weight.
Standing Barbell Overhead Press
Shoulders, Triceps
Engage your core to prevent arching as you drive the bar toward the ceiling.
Standing Incline Press
Shoulders, Chest, Triceps
Maintain a staggered stance and lean into the cables for a stable pressing base.
Lateral Raise
Shoulders
Control the descent of the cables to keep tension on the medial delts throughout.
Skull Crusher
Triceps
Keep your upper arms vertical and fixed while lowering the handles toward your forehead.
Upright Row
Shoulders, Biceps
Lead with your elbows and keep the rope close to your body as you pull up.
Triceps Extension
Triceps
Lock your elbows at your sides and focus on the full lockout at the bottom of the move.
Overhead Triceps Extension
Triceps
Extend fully at the top and squeeze your triceps against the constant cable tension.
Why this order
We lead with heavy barbell compounds to tax the central nervous system when you are freshest. We then transition into handle-based supersets to maintain a high heart rate before finishing with rope isolation to achieve total muscular failure. This descending volume approach ensures maximum fat-burning potential and mechanical tension.
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 if the barbell weight feels too heavy during the low-rep range?
Tonal’s Spotter mode will automatically reduce the weight if you struggle, allowing you to finish the set safely without sacrificing form.
Can I swap the Straight Bar for Handles on the first two moves?
While possible, the Straight Bar allows for higher total loading and better stability during heavy compound lifts like the standing overhead press.
How often should I perform this specific shoulder and triceps split?
Due to the high intensity and advanced barbell focus, perform this session 1-2 times per week with at least 48 hours of recovery between upper body sessions.