Shoulders Fat Loss Workout - 45min Beginner
Ignite your metabolism and define your upper body with this high-volume shoulder and triceps circuit. By pairing compound presses with isolation movements, you will maximize caloric burn while building foundational strength. This beginner-friendly session uses controlled tempos to ensure perfect form on every rep.
This workout is ideal for beginner lifters who want to prioritize body composition and fat loss. It is also a great choice for those looking to improve overhead stability for sports like swimming or tennis.
Equipment
Workout Plan
Rest 30-45 seconds between exercises in a superset and 60 seconds between different exercise pairings.
Bench Press
Chest, Triceps, Abs
Lower the handles until your elbows just clear the bench then drive up explosively.
Front Raise
Shoulders, Abs
Maintain a slight bend in the elbows and lift the handles to eye level with a controlled tempo.
Triceps Kickback
Triceps
Hinge forward and keep your upper arm parallel to the floor as you extend the handle back.
Seated Overhead Press
Shoulders, Triceps
Keep your back firmly against the bench and punch the smart handles toward the ceiling.
Skull Crusher
Triceps
Keep your elbows pinned in place and use the digital weight to maintain tension at the bottom.
Triceps Extension
Triceps
Lock your upper arms against your ribs and fully straighten your arms to engage the triceps.
Standing Face Pull
Back, Shoulders
Pull the center of the rope toward your forehead while flaring your elbows out.
Why this order
This workout pairs pushing movements into supersets to keep your heart rate elevated for fat loss. We move from compound presses to isolation work, ensuring the smaller tricep muscles are fully fatigued by the end of the session. Exercises are grouped by accessory to minimize time spent adjusting Tonal.
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 heavy should I set the weight for the finishers?
Since the reps are high, Tonal will suggest a lighter weight; focus on the burn and keeping a consistent pace.
What if I cannot complete all 15 reps of the lateral raises?
Tonals Spotter Mode will automatically reduce the digital weight so you can finish your set with good form.
Can I do this workout without the Tonal bench?
You can perform the overhead press and bench press standing, but the bench provides better isolation for these specific movements.
How often should I perform this shoulder session?
Aim for two times per week with at least 48 hours of rest in between to allow for muscle recovery and fat loss.