Upper Body Fat Loss Workout - 20min Advanced
This high-intensity upper body session utilizes the Tonal bar to maximize metabolic demand and muscle preservation during fat loss. You will cycle through heavy compound pulls and presses to keep your heart rate elevated while building lean mass. It is a time-efficient solution for advanced lifters who need to strip body fat without losing strength.
Ideal for advanced athletes and busy professionals looking to maintain muscle definition while operating in a caloric deficit. Perfect for those who prefer the stability and loading potential of the Tonal barbell.
Equipment
Workout Plan
Rest 60s after heavy rows, 45s between bench and overhead presses, and 30s before the final burnout sets.
Barbell Bent Over Row
Back, Biceps, Abs
Drive your elbows toward the ceiling and squeeze your shoulder blades together at the top of the bar path.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to maximize triceps engagement on the Tonal bench.
Barbell Biceps Curl
Biceps, Forearms
Maintain a slow, controlled eccentric to resist Tonal's digital weight as you lower the bar.
Standing Barbell Overhead Press
Shoulders, Triceps
Press the bar vertically while keeping your core braced to prevent your lower back from arching.
Why this order
We lead with the barbell row to prioritize the largest muscle groups of the back while your nervous system is fresh. This is followed by a push-pull sequence and finishing with high-rep bicep volume to maximize the afterburn effect and deplete glycogen stores.
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
Should I use the same weight for all movements?
No, Tonal will suggest weights based on your strength for each specific lift; ensure you engage the bar's smart switches before starting each set.
Is 20 minutes enough for fat loss?
Yes, by utilizing compound movements and short rest intervals, we create a high metabolic cost that keeps your calorie burn elevated post-workout.
Can I use handles instead of the bar?
This specific program is optimized for the barbell to allow for heavier loading, but you can swap to handle equivalents if the bar is unavailable.