Chest Fat Loss Workout - 20min Advanced
This high-intensity chest and triceps blast is designed to maximize caloric burn while maintaining muscle density. You will move through heavy barbell complexes into stability-focused standing work to challenge your core and cardiovascular system simultaneously. This 20-minute session uses supersets to keep your heart rate elevated for effective fat loss.
Ideal for advanced trainees who want to preserve lean muscle while stripping fat during a cutting phase. Perfect for those who enjoy high-intensity, compound-heavy sessions with minimal downtime.
Equipment
Workout Plan
Rest 60s between barbell supersets; 30s between handle and rope movements to maximize fat loss intensity.
Barbell Bench Press
Chest, Triceps, Abs
Drive the bar up explosively while engaging your core to stay stable on the bench.
Barbell Skull Crusher
Triceps
Lower the bar slowly toward your forehead to maximize the eccentric load on your triceps.
Single Leg Standing Chest Press
Chest, Obliques, Triceps
Engage your glutes and obliques to resist the cable's pull as you balance on one leg.
Triceps Extension
Triceps
Keep your elbows pinned to your ribs and flare the rope at the bottom for peak contraction.
Why this order
We begin with a heavy barbell superset to recruit maximum motor units while you are fresh, utilizing the Straight Bar for both movements to minimize setup time. The workout then transitions to standing single-leg work which forces the core to stabilize against Tonal's digital tension, increasing the metabolic demand. Finally, a high-rep rope finisher provides the metabolic stress necessary for the fat loss goal.
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 much weight should I use for the barbell bench press?
Tonal's AI will suggest starting weights, but ensure you are reaching near-failure by the 8th rep to stimulate muscle retention while in a calorie deficit.
Can I do this workout without the bench accessory?
This specific session requires the bench for the heavy barbell supersets; however, if you lack space, you can substitute for the Standing Chest Press, though your maximum load capacity will decrease.
What Tonal modes should I use for the finishers?
Enable 'Burnout Mode' on the Triceps Extensions to ensure you reach complete failure on those final high-rep sets, which is key for metabolic conditioning.
How often should I perform this specific chest session?
Since this is a high-intensity session, aim for 1-2 times per week, allowing at least 48 hours of recovery for your triceps before your next push-based workout.