Upper Body Fat Loss Workout - 45min Advanced
This high intensity upper body session uses supersets and metabolic conditioning to maximize caloric burn while building lean muscle. By pairing heavy barbell compounds with high volume isolation finishers, you will push your cardiovascular limits. It is designed for advanced lifters who want to maintain strength while leaning out.
This is for experienced athletes looking to improve body composition and metabolic conditioning without sacrificing upper body strength. It is ideal for those preparing for a competition or wanting a high-density training session.
Equipment
Workout Plan
Rest 60s between heavy barbell sets, 30s between accessory supersets, and minimal rest during the burnout finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Pull the bar to your belly button and squeeze your shoulder blades together at the top.
Barbell Bench Press
Chest, Triceps, Abs
Press firmly against the bench and drive the bar up with explosive intent.
Standing Barbell Overhead Press
Shoulders, Triceps
Engage your core to prevent arching and drive the bar straight up toward the ceiling.
Incline Chest Fly
Chest, Shoulders
Keep a slight bend in the elbows and feel the stretch across your upper chest.
Lateral Raise
Shoulders
Lead with your elbows and maintain a slight forward lean for better deltoid recruitment.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribs and do not let the digital weight pull you forward.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows down toward your hips to fully engage the lats.
X-Pulldown w/ Triceps Extension
Back, Triceps, Biceps
Cross the cables and fully lock out your elbows at the bottom of the extension.
Why this order
We start with heavy barbell compounds to tax the largest muscle groups while you are fresh and maximize the hormonal response. The workout transitions into handle-based supersets that maintain a high heart rate through minimal rest and isolation movements to fully exhaust specific muscle fibers.
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
Why are we supersetting the Barbell Bench and Row?
This is an antagonist superset that allows one muscle group to recover while the other works, increasing workout density and heart rate for fat loss.
How do I handle the quick transitions on Tonal?
Keep your Barbell and Handles close by; Tonal's digital weight allows you to toggle resistance instantly with the touch of a button or the smart accessory.
Should I use Tonal's Dynamic Weight modes like Burnout?
For the final two exercises, turning on Burnout mode can help you reach total muscle failure by automatically reducing weight as you fatigue.