Chest Fat Loss Workout - 60min Advanced
This high-intensity advanced workout targets the chest and triceps through a strategic mix of heavy barbell work and high-volume isolation. By pairing explosive metabolic movements with traditional strength patterns, you will maximize caloric burn while building significant upper body definition. It is designed for experienced lifters who want to challenge their muscular endurance and metabolic threshold.
This session is designed for advanced trainees and athletes looking to lean out without sacrificing lean muscle mass. It is perfect for those who enjoy high-intensity bodybuilding sessions that incorporate functional metabolic spikes.
Equipment
Workout Plan
Rest 60-90s between heavy compound sets, 45s between hypertrophy sets, and minimal 30s rest during the final burnout blocks.
Barbell Bench Press
Chest, Triceps, Abs
Engage Tonal's Spotter Mode so you can safely push to failure on the heavy digital weights.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to maximize triceps recruitment on the straight bar.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Maintain a stable base and use your core to drive the handle forward with explosive speed.
Standing Incline Press
Shoulders, Chest, Triceps
Lean slightly into the movement and press the handles upward at a 45-degree angle.
Incline Chest Fly
Chest, Shoulders
Control the eccentric phase as the cables pull your arms wide, maintaining a slight bend in the elbows.
Standing Decline Chest Press
Chest, Triceps
Press the handles downward and together to target the lower fibers of the pectoral muscles.
Skull Crusher
Triceps
Lower the handles toward your forehead while keeping your upper arms vertical and stationary.
Triceps Extension
Triceps
Pin your elbows to your sides and use the rope to pull the weight down until your arms are fully locked.
Overhead Triceps Extension
Triceps
Lock your elbows in place next to your ears and extend the rope fully toward the ceiling.
Why this order
The workout follows a compound-to-isolation progression, starting with heavy barbell movements to recruit maximal motor units while fresh. We then transition into supersets that pair chest and triceps to keep the heart rate elevated and maximize time under tension. This accessory-grouped flow minimizes Tonal arm adjustments while maintaining a high training density for fat loss.
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 choose my starting weight for the heavy sets?
For the heavy barbell movements, let Tonal's initial assessment guide you, but use the weight dial to adjust if the 6-rep range feels too easy to maintain the advanced stimulus.
Can I use Spotter Mode for the bench press?
Yes, absolutely. Since this workout is for advanced lifters using low reps, engaging Tonal's Spotter feature allows you to push the digital weight safely to failure.
Why are there rotational punches in a chest workout?
The rotational punch engages the chest and triceps dynamically while spiking your heart rate, which is a key strategy for increasing caloric expenditure during a fat loss phase.
What if I can't finish the high-rep finishers?
If you hit failure before reaching 15 reps, Tonal's dynamic weight will automatically adjust to help you complete the set, but focus on maintaining your tempo and form.