Chest Fat Loss Workout - 45min Intermediate
You will torch calories and sculpt your upper body with this high intensity chest and triceps session. By pairing heavy compounds with isolation finishers you maximize metabolic demand while building lean muscle definition. This intermediate routine uses supersets to keep your heart rate elevated for effective fat loss.
This is designed for intermediate lifters or athletes who want to improve upper body power and body composition. It is ideal for those looking to lose body fat without sacrificing strength.
Equipment
Workout Plan
Rest 30-45s between exercises within a superset, and 60s between sets to maintain a high metabolic rate for fat loss.
Barbell Bench Press
Chest, Triceps, Abs
Drive your shoulder blades into the bench and explode upward against the digital weight.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to shift the load onto your triceps.
Inline Chest Press
Chest, Triceps, Abs
Maintain steady tension on the cables as you push forward from your mid-chest.
Single Arm Bench Press
Chest, Triceps, Obliques
Engage your core to prevent the Tonal cables from pulling your torso off the bench.
Reverse Grip Triceps Extension
Triceps, Forearms
Focus on the squeeze at the bottom of the movement using a palms-up grip.
Middle Chest Fly
Chest, Shoulders
Hug a wide tree and keep a slight bend in your elbows to isolate the pectorals.
Triceps Kickback
Triceps
Extend fully and pause for a second to feel the peak contraction in your triceps.
Skull Crusher
Triceps
Keep your elbows pinned in place and use the smart handles to control the descent.
Why this order
We lead with heavy barbell compounds to recruit the most muscle fibers while you are fresh, then transition to handle-based isolation moves. This sequence uses a pre-fatigue logic for the triceps, ensuring they are fully taxed by the end of the session while minimizing equipment swaps by grouping bar and handle exercises.
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 do I handle the weight for fat loss?
Tonal will automatically adjust, but focus on maintaining a brisk pace to keep your heart rate in the fat-burning zone.
Should I use any Tonal Weight Modes?
Yes, enable Chains on the Barbell Bench Press to increase resistance at the top of the movement and challenge your lockout.
Can I swap the barbell for handles?
While possible, the barbell allows for higher total volume, which is better for the metabolic demand needed for fat loss in this specific program.