Shoulders Fat Loss Workout - 45min Advanced
This high intensity shoulder and triceps session maximizes metabolic demand to accelerate fat loss. By utilizing advanced compound movements and explosive rotational power you will build upper body strength while keeping your heart rate elevated. This is designed for lifters who want to maintain lean muscle while shedding body fat through density training.
Advanced lifters who want to prioritize shoulder definition and triceps strength while following a fat loss or cutting phase. It is ideal for athletes needing overhead power and core stability.
Equipment
Workout Plan
Rest 60-90s after heavy compounds, 30-45s between superset exercises to maintain a high heart rate.
Squat to Press
Glutes, Hamstrings, Quads, Abs, Shoulders, Triceps
Drive the handles upward explosively as you stand to maximize metabolic power.
Standing Incline Press
Shoulders, Chest, Triceps
Press the handles toward the ceiling at a 45-degree angle to target the upper chest and delts.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Use Tonal's digital weight to move with speed, pivoting your foot for maximum rotational power.
Lateral Raise
Shoulders
Reach the handles out toward the side walls and pause briefly at the top of the movement.
Front Raise
Shoulders, Abs
Control the negative phase to fight the cable's urge to pull your arms down quickly.
Triceps Kickback
Triceps
Pin your elbows to your ribcage and squeeze the back of your arms at full extension.
Standing Overhead Press
Shoulders, Triceps
Engage your core to keep your spine neutral against Tonal's constant vertical resistance.
Skull Crusher
Triceps
Keep your elbows narrow and pointed at the ceiling to isolate the triceps throughout the range.
Why this order
The session begins with high-mass recruitment movements like the Squat to Press to spike the heart rate followed by heavy strength-focused pressing. We then transition into supersets that pair accessory movements with explosive rotational work to increase training density and caloric burn. The workout concludes with high-volume isolation finishers to ensure complete muscular fatigue.
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 use for the Single Arm Rotational Punch?
Start with about 50-60% of your typical press weight. The goal is speed and explosiveness, and Tonal's digital weight provides constant tension that can feel very heavy during fast movements.
Should I use any Smart Features for the heavy Overhead Press sets?
Yes, enable Spotter Mode for your heavy sets of six. This allows you to safely push toward failure, as Tonal will automatically reduce the weight if it senses you stalling.
Can I perform this workout if I have limited overhead mobility?
If overhead pressing is uncomfortable, you can utilize the Standing Incline Press for more sets or lower the Tonal arms slightly to find a pressing angle that suits your joint mechanics.