Chest Fat Loss Workout - 30min Intermediate
This high-intensity session targets your chest and triceps through a combination of heavy barbell compounds and handle-based isolation moves. By prioritizing multi-joint lifts early and finishing with high-volume metabolic work, you will maximize calorie burn while building lean muscle. It is designed to keep you moving and your heart rate elevated for optimal fat loss.
This workout is ideal for intermediate lifters or busy professionals who want to prioritize upper body aesthetics while focusing on fat loss and metabolic conditioning. It is perfect for those who enjoy the stability of barbell work paired with the dynamic nature of cable handles.
Equipment
Workout Plan
Rest 60-90s after heavy barbell sets, but keep rest between handle-based supersets to 30-45s to maintain a high metabolic rate.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar to mid-chest while keeping your elbows at a 45-degree angle for maximum power and shoulder safety.
Barbell Skull Crusher
Triceps
Keep your elbows tucked and pointing toward the ceiling as you lower the bar toward your forehead.
Middle Chest Fly
Chest, Shoulders
Imagine hugging a large barrel to keep a slight bend in your elbows and focus on the chest squeeze.
Triceps Kickback
Triceps
Glue your upper arms to your sides and fully extend your elbows to ignite the back of your arms.
Why this order
The workout begins with heavy barbell compounds to recruit maximum muscle fiber and metabolic demand. We then transition into handle-based supersets that pair bilateral movements with unilateral rotational work to increase core engagement and heart rate. The session concludes with isolation finishers to ensure local muscle fatigue and a high caloric afterburn.
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 start with for the Barbell Bench Press?
Start with approximately 70 percent of your calculated max; Tonal will automatically adjust the resistance based on your speed and power during the set.
Can I substitute the bench exercises if I don't have the bench set up?
You can replace the Barbell Bench Press with the Standing Chest Press to target similar muscle groups while maintaining a standing, core-intensive position.
How often should I perform this specific workout?
For best fat loss results, perform this session twice per week, ensuring at least 48 hours of rest between chest-focused workouts for full muscle recovery.