Upper Body Fat Loss Workout - 45min Advanced
This advanced session maximizes metabolic demand by pairing heavy compound lifts with high-volume isolation work. You will move through a strategic sequence that torches calories while building upper body density across your chest, back, and arms. It is designed to push your limits using Tonal's dynamic resistance to ensure every rep counts toward your fat loss goals.
This is designed for advanced lifters and athletes looking to improve body composition and lean muscle definition. It is ideal for those who want a high-intensity session that balances strength training with metabolic conditioning.
Equipment
Workout Plan
Rest 60 seconds between heavy barbell sets, 30 seconds between handle exercises, and 15 seconds during the final rope circuit.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar slowly to your chest and use Tonal's digital weight to drive up explosively.
Barbell Bent Over Row
Back, Biceps, Abs
Keep your back flat and pull the bar toward your belly button, squeezing your shoulder blades.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot your back foot and punch across your body, using Tonal's constant tension to engage your core.
Standing Overhead Press
Shoulders, Triceps
Press the handles straight up while keeping your core braced to prevent your back from arching.
Seated Lat Pulldown
Back, Biceps
Drive your elbows down toward your hips and avoid leaning back too far as you pull the handles.
Hammer Curl
Biceps, Forearms
Keep your elbows pinned to your sides and squeeze the rope at the top of the curl.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead and pull the ends apart to maximize rear deltoid activation.
Overhead Triceps Extension
Triceps
Extend your arms fully toward the ceiling and use the rope to maintain a neutral wrist position.
Why this order
The workout follows a heavy-to-light structure, starting with high-intensity barbell movements to recruit maximum muscle fiber before transitioning to high-reps. We group exercises by accessory to maintain a high heart rate and minimize transition time for a better fat-burning effect. The inclusion of the rotational punch serves as a metabolic spike to increase the overall caloric burn of the session.
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 go on the initial barbell lifts?
Since the goal is fat loss with advanced volume, choose a weight that feels like an 8 out of 10 effort for the prescribed 6 to 8 reps.
Should I use any Tonal dynamic weight modes?
Yes, use Chains or Eccentric mode on the bench press and rows to increase intensity without needing to manually change the digital weight.
What if I cannot finish the high-rep finishers?
Tonal's Spotter mode will automatically reduce the weight if you struggle, so focus on maintaining form rather than worrying about the load.