Chest Fat Loss Workout - 45min Intermediate
This metabolic chest and triceps session uses high-intensity supersets and unilateral variations to maximize caloric burn while building lean muscle. You will move through heavy barbell sets into specialized handle work that challenges your stability and core engagement. It is the perfect choice for intermediate lifters looking to shed fat without losing pushing strength.
This session is designed for intermediate trainees who want to improve body composition and muscular endurance. It is ideal for busy professionals or athletes who need an efficient, high-intensity push workout that prioritizes fat loss.
Equipment
Workout Plan
Rest 60-90s after heavy barbell sets. Keep rest periods to 30-45s during handle and rope supersets to keep your heart rate elevated for fat loss.
Barbell Bench Press
Chest, Triceps, Abs
Enable Tonal's Spotter mode to safely push your limits on this heavy barbell compound.
Iso Split Squat Single Arm Chest Press
Chest, Quads, Obliques
Resist the cable's pull to the side by engaging your core as you press the handle forward.
Alternating Bench Press
Chest, Triceps, Obliques
Maintain tension in the bottom handle while the other arm drives toward the ceiling.
Decline Chest Fly
Chest, Shoulders
Move in a wide controlled arc and feel the digital weight pull through the bottom of the chest.
Skull Crusher
Triceps
Keep your elbows narrow and pointed at the ceiling to isolate the triceps throughout the movement.
Triceps Extension
Triceps
Pull the rope apart at the bottom of the movement to maximize the contraction in your triceps.
Overhead Triceps Extension
Triceps
Keep your ribs tucked and avoid arching your back as you extend the rope overhead.
Why this order
The workout begins with a heavy barbell compound to maximize motor unit recruitment while you are fresh. We then transition to handles for unilateral and stability-focused work to increase metabolic demand. Finally, the session ends with high-volume rope finishers to fully deplete glycogen and drive a significant afterburn effect.
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 high-rep finishers?
For the rope extensions, choose a weight that is approximately 60 percent of your maximum effort. Tonal will automatically adjust based on your previous performance, but focus on the pump rather than the heavy load.
Can I perform this workout if I do not have the Tonal bench?
This specific program relies on the bench for the initial heavy compounds and alternating presses. You can substitute with standing versions like the Standing Chest Press if needed, but your weight capacity will be lower.
How often should I perform this specific chest session?
For fat loss and hypertrophy, aim to run this session twice per week with at least 48 hours of rest between chest-focused days to allow for triceps recovery.