Chest Fat Loss Workout - 45min Advanced
This advanced chest and triceps session utilizes heavy compound lifts followed by high-intensity supersets to maximize caloric burn. You will challenge your upper body strength while maintaining a high heart rate through strategic equipment grouping. This workout is designed for experienced lifters seeking to define their physique through metabolic stress.
This session is for advanced lifters who want to maintain muscle mass while leaning out. It is ideal for athletes or experienced gym-goers looking to break through a physique plateau with Tonal high-intensity training.
Equipment
Workout Plan
Rest 90s between heavy barbell sets, 45s between supersets, and 30s for the isolation finishers to keep metabolic demand high.
Barbell Bench Press
Chest, Triceps, Abs
Keep the bar path consistent and use the digital weight to maintain tension during the lockout.
Close Grip Barbell Bench Press
Triceps, Chest
Tuck your elbows close to your ribs to shift the load from your chest to your triceps.
Inline Chest Press
Chest, Triceps, Abs
Drive the handles forward and slightly upward to target the upper pectoral fibers.
Incline Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and focus on the stretch at the bottom of each rep.
Triceps Extension
Triceps
Keep your upper arms pinned to your sides and pull the rope apart at the bottom for a peak contraction.
Overhead Triceps Extension
Triceps
Lean forward slightly and fully extend your arms overhead while resisting the cables pull on the way back.
Why this order
We lead with heavy barbell compounds to recruit the maximum amount of muscle fiber while you are fresh. The workout transitions into handle-based supersets to minimize transition time while increasing time under tension. It concludes with metabolic rope work and a rotational punch finisher to drive the fat loss stimulus through high-volume output.
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 should I handle the weight for the 6-rep sets?
Use Tonals digital weight to find a load where the last rep is challenging but clean, and let Spotter Mode assist if you hit failure during the heavier barbell bench sets.
Can I swap the barbell for handles in the first block?
While handles are an option, the barbell allows for higher total loading which is crucial for the strength-to-fat-loss ratio in this advanced plan. Stick with the bar for maximum recruitment.
Why are the reps so high at the end of the workout?
High-rep finishers increase metabolic stress and localized fatigue. This approach triggers the hormonal response necessary for fat loss and muscle definition in a condensed timeframe.