Shoulders Fat Loss Workout - 60min Advanced
This high intensity session combines heavy barbell work with high volume isolation to sculpt your delts and triceps. By utilizing supersets and minimal rest periods, you will elevate your heart rate for maximum caloric burn. This advanced program leverages Tonal digital resistance to ensure every rep reaches failure.
Advanced lifters or athletes looking to refine upper body definition while leaning out. It is ideal for those who have mastered Tonal barbell movements and want a high-paced, challenging session.
Equipment
Workout Plan
Rest 60s between heavy barbell sets, 30s between handle supersets, and 15s during the final rope circuit to keep your heart rate elevated.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to maximize triceps recruitment on the press.
Standing Barbell Overhead Press
Shoulders, Triceps
Engage your core to prevent arching your back as the digital weight increases resistance at the top.
Lateral Raise
Shoulders
Think about pushing the handles out toward the walls rather than just lifting them up.
Front Raise
Shoulders, Abs
Maintain a slight bend in your elbows and stop the movement at shoulder height to keep tension on the deltoids.
Standing Overhead Press
Shoulders, Triceps
Drive the handles straight up while maintaining a stable pillar with your feet planted.
Skull Crusher
Triceps
Lower the handles toward your temples and use Tonal constant tension to burn out the triceps.
Triceps Extension
Triceps
Fully extend your arms and pull the rope ends apart at the bottom to peak the triceps contraction.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead and flare your elbows out to engage the rear delts and upper back.
Overhead Triceps Extension
Triceps
Keep your biceps close to your ears and use the rope to get a deep stretch at the bottom.
Why this order
We start with heavy barbell compounds to tax the central nervous system while you are fresh. We then move into handle-based supersets to isolate specific heads of the shoulder and triceps before finishing with a high-rep rope circuit to drive metabolic stress. This sequence ensures both mechanical tension for muscle preservation and high metabolic output for fat loss.
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 start with for the heavy barbell sets?
Trust Tonal digital weight suggestions for your first set, but be prepared to use the smart handles to toggle the weight down if your form breaks down during the later high-volume sets.
How do I ensure I am hitting the right muscles during the lateral raises?
Keep a slight forward lean and lead with your elbows; the constant tension of the cables means you do not need to swing the weight to see results.
Should I use Spotter Mode for this workout?
Yes, enable Spotter Mode specifically for the Barbell Overhead Press and Close Grip Bench to safely push yourself to failure on the lower rep ranges.
How often should I perform this shoulder and triceps routine?
Perform this workout 1-2 times per week with at least 48 hours of rest between sessions to allow for muscle recovery and optimal fat oxidation.