Upper Body Fat Loss Workout - 60min Intermediate
This high-intensity upper body session utilizes a heavy-to-light approach to maximize metabolic demand and promote fat loss. You will begin with powerful barbell movements to build strength before transitioning into high-volume supersets that keep your heart rate elevated. The workout concludes with targeted isolation work and a rotational finisher for a complete physique transformation.
Intermediate lifters looking to improve body composition and lean out without sacrificing muscle mass. It is ideal for athletes who want a high-density session that combines traditional strength with metabolic conditioning.
Equipment
Workout Plan
Rest 60 seconds between heavy barbell sets and 30 to 45 seconds during supersets and isolation work to maximize calorie burn.
Barbell Bench Press
Chest, Triceps, Abs
Focus on a controlled descent to utilize Tonal's digital tension on the eccentric phase of the press.
Barbell Bent Over Row
Back, Biceps, Abs
Keep your core braced against the digital weight to prevent the bar from pulling your torso down.
Single Arm Bench Press
Chest, Triceps, Obliques
Fight the rotational pull of the single cable by squeezing your glutes and core throughout the set.
Single Arm Bent Over Row
Back, Biceps, Abs
Pull the handle to your hip and pause for one second to maximize lat engagement.
Standing Overhead Press
Shoulders, Triceps
Root your feet into the floor and press the handles up without letting your lower back arch.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows toward your hips while maintaining constant tension on the cables.
Triceps Extension
Triceps
Keep your elbows pinned to your ribs and fully lock out at the bottom of the rope press.
Hammer Curl
Biceps, Forearms
Maintain a neutral grip on the rope and avoid using momentum to lift the digital weight.
Aero Twist
Back, Obliques
Maintain a soft bend in the knees and rotate from the torso while keeping the cable taut.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead, peeling the ends apart to target the rear deltoids.
Why this order
The programming follows a compound-to-isolation sequence to ensure you have the most energy for the heaviest lifts. We use agonist-antagonist pairings like push and pull to allow one muscle group to recover while the other works, increasing density. Finally, the exercises are grouped by accessory to minimize equipment changeover time on Tonal.
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 starting weight should I use for the barbell movements?
Start with Tonal's suggested weight for your first set. Because rest periods are short for this fat loss goal, be prepared to use the weight dial to decrease the resistance by 10 percent if your form starts to break down.
How do I safely handle the Barbell Bench Press alone?
Ensure the Spotter mode is activated on the Tonal screen. If the digital weight detects you are struggling or the bar speed drops significantly, it will automatically reduce the tension so you can finish the set safely.
How often should I perform this specific session?
This is a demanding session, so aim for 2 times per week with at least 48 hours of rest between upper body days to allow for proper muscle recovery and fat oxidation.