Chest Fat Loss Workout - 60min Advanced
This high-intensity advanced session targets the chest and triceps through a combination of heavy compound lifts and metabolic supersets. By utilizing unilateral variations and explosive movements, you will maximize caloric burn while building upper body density. This routine is designed to challenge your stability and muscular endurance under constant cable tension.
This is designed for advanced lifters who want to lean out without losing muscle mass or strength. It is ideal for athletes who need high-intensity resistance training to boost their metabolic rate.
Equipment
Workout Plan
Rest 60-90s after heavy bench sets, 30s between superset exercises, and 45s between isolation circuits.
Squat to Press
Glutes, Hamstrings, Quads, Abs, Shoulders, Triceps
Use the upward momentum from your legs to drive the handles toward the ceiling in one fluid motion.
Bench Press
Chest, Triceps, Abs
Drive your back into the bench and squeeze the handles together at the top to maximize chest recruitment.
Single Leg Standing Chest Press
Chest, Obliques, Triceps
Engage your core to stabilize your body against the cable tension while balancing on one leg.
Alternating Bench Press
Chest, Triceps, Obliques
Maintain a stable torso and avoid letting the digital weight pull your shoulders off the bench.
Middle Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and focus on hugging a large barrel to isolate the pectorals.
Standing Decline Chest Press
Chest, Triceps
Press the handles downward and forward to target the lower chest fibers while staying upright.
Triceps Kickback
Triceps
Keep your elbow tucked against your ribs and fully extend the arm to maximize triceps peak tension.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Rotate your entire torso and snap the punch forward to utilize Tonal's explosive power measurements.
Skull Crusher
Triceps
Keep your upper arms stationary and vertical as you lower the handles toward your ears.
Why this order
The workout begins with heavy horizontal pressing to recruit maximum motor units followed by a standing stability-focused press to increase core demand. We transition into metabolic compound movements and unilateral work to keep the heart rate elevated for fat loss. It finishes with isolation exercises and an explosive rotational punch to completely exhaust the triceps and chest.
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 should I do if the Single Leg Chest Press is too difficult for my balance?
You can transition to a standard Standing Chest Press with both feet planted in a staggered stance until your stability improves, ensuring you still focus on core engagement.
Should I use any of Tonal's dynamic weight modes for this workout?
Yes, for the Bench Press and Skull Crushers, try enabling Eccentric Mode to increase the load on the negative and drive more hypertrophy.
How do I handle weight selection for the higher-rep finishers?
Tonal will suggest weights based on your history, but for the 15-rep sets, ensure you are using the 'Burnout' feel where the last three reps are significantly challenging to complete.