Upper Body Fat Loss Workout - 45min Intermediate
You will torch calories and build lean muscle with this high-density upper body circuit. By pairing heavy barbell compounds with high-rep handle finishers, you keep your heart rate elevated while maximizing metabolic stress. This session is designed to sculpt your chest, back, and arms while driving fat loss through intensity.
This workout is ideal for intermediate lifters and busy professionals who want to maintain muscle mass while leaning out. It is perfect for those who enjoy the efficiency of supersets and want to maximize the use of the Tonal barbell.
Equipment
Workout Plan
Rest 60s between heavy barbell sets, 30-45s during handle supersets, and minimal rest for the rotational finisher.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar to your mid-chest and drive up explosively using Tonal's digital weight for consistent resistance.
Barbell Bent Over Row
Back, Biceps, Abs
Keep your back flat and pull the bar toward your belly button squeezing your shoulder blades together at the top.
Standing Barbell Overhead Press
Shoulders, Triceps
Engage your core to prevent back arching and drive the bar straight up while maintaining a vertical path.
Barbell Seated Lat Pulldown
Back, Biceps
Lean back slightly and pull the bar to your upper chest while keeping your elbows pointed down towards your hips.
Lateral Raise
Shoulders
Maintain a slight bend in your elbows and lift the handles to shoulder height without shrugging your neck.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides and use the Smart Handles to engage the weight at the very start of the move.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot your back foot and rotate your torso as you punch the handle forward to engage your obliques and chest.
Skull Crusher
Triceps
Lower the handles toward your temples and keep your elbows tucked in to isolate the triceps during the extension.
Why this order
The workout begins with heavy barbell supersets to recruit the most muscle fibers and trigger a metabolic response. We then transition to higher-rep handle accessories to isolate smaller muscle groups and finish with a rotational power move to peak the heart rate. Grouping by accessory ensures you spend more time lifting and less time adjusting the Tonal arms.
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 use for the barbell supersets?
Use Tonal's suggested weight but consider turning on Spotter Mode so you can push to failure safely on the bench press.
How do I maximize fat loss during this session?
Keep your rest periods under 45 seconds and use the Burnout feature on the accessories to keep intensity high until the final rep.
Can I swap the barbell for handles if I prefer?
While you can swap, the barbell allows for higher digital weight loads which is key for the metabolic demand needed for fat loss in this program.