Shoulders Fat Loss Workout - 45min Intermediate
This high-intensity session prioritizes shoulder definition and triceps strength to maximize your caloric burn. By utilizing a mix of heavy barbell compounds and high-volume handle isolations, you will drive metabolic stress for fat loss. You will finish with high-rep burnout sets to ensure every muscle fiber is fatigued.
This is designed for intermediate lifters who want to improve upper body aesthetics while prioritizing fat loss. It is ideal for athletes looking for a high-density workout that targets the deltoids and triceps effectively.
Equipment
Workout Plan
Rest 60-90s between heavy barbell sets, 45s between accessory supersets, and 30s during the final burnout finishers.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to maximize triceps recruitment on the bar.
Standing Barbell Overhead Press
Shoulders, Triceps
Engage your core to prevent arching your back as the digital weight increases.
Lateral Raise
Shoulders
Lead with your elbows and maintain constant tension on the cables throughout the movement.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Drive through your feet and use Tonal's resistance to snap the punch back quickly.
Front Raise
Shoulders, Abs
Control the eccentric phase by slowly lowering the handles back to the starting position.
Reverse Grip Triceps Extension
Triceps, Forearms
Keep your palms facing up and pin your elbows to your sides for better isolation.
Skull Crusher
Triceps
Keep your upper arms vertical and fixed while the handles move toward your forehead.
Straight Arm Pulldown
Back, Shoulders
Keep your arms locked straight and squeeze your lats as you pull the handles to your thighs.
Why this order
The workout begins with heavy barbell movements to capitalize on peak energy levels before moving to handle-based isolation exercises. This compound-to-isolation sequence combined with decreasing rest intervals increases heart rate and metabolic output. Exercises are grouped by accessory to ensure seamless transitions on your 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
What if the barbell weight feels too heavy during the press?
If you struggle with the starting weight, use Tonal's digital weight adjustment to drop 5-10 pounds or enable Spotter Mode to help you through the final reps.
Can I swap the Rotational Punch if I have limited space?
The Rotational Punch is great for metabolic conditioning, but you can substitute it with a Standing Chest Press if space is a concern.
How often should I perform this shoulder and triceps circuit?
For best fat loss results, perform this workout twice per week with at least 48 hours of rest between sessions to allow for muscle recovery.