Chest Fat Loss Workout - 60min Intermediate
You will torch calories and build a defined upper body with this high-intensity chest and triceps circuit. By pairing heavy compounds with high-rep finishers, you maintain an elevated heart rate for maximum metabolic impact. This session is designed to maximize muscle tension while driving the specific fat loss results you want.
This session is designed for intermediate lifters who want to maximize caloric burn while maintaining lean muscle mass. It is a perfect fit for busy individuals who want a streamlined, high-intensity push workout using only handle accessories.
Equipment
Workout Plan
Rest 30-45 seconds between exercises in a superset and 60 seconds between blocks to keep your heart rate elevated for fat loss.
Bench Press
Chest, Triceps, Abs
Drive your shoulder blades into the bench and explode upward against the digital resistance.
Standing Chest Press
Chest, Triceps
Maintain a staggered stance and keep the cables from rubbing against your arms during the press.
Single Arm Bench Press
Chest, Triceps, Obliques
Engage your core to stay centered on the bench as the off-center weight tries to pull you.
Bench Chest Fly
Chest, Shoulders
Focus on a wide arc and a deep stretch at the bottom before squeezing your chest at the top.
Triceps Kickback
Triceps
Fully extend your arm and pause at the top to feel the triceps peak contraction against the cable.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot your back foot and use your core to drive the punch forward with speed and control.
Skull Crusher
Triceps
Keep your elbows pinned in place and use Tonal's constant tension to control the descent.
Why this order
The workout follows a compound-to-isolation progression, starting with heavy bench presses to recruit maximum muscle fiber. We then transition into supersets that pair bilateral and unilateral movements to address imbalances while sustaining metabolic stress. The session concludes with a high-rep rotational punch to maximize caloric burn and fully exhaust the triceps.
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
Can I use the bar for the Bench Press instead of handles?
This workout is specifically programmed for handles to allow for a greater range of motion and to keep the equipment swaps minimal during fast-paced circuits.
What if the 30-second rest feels too short to maintain my weight?
The goal is metabolic conditioning, but if your form breaks down, utilize Tonal's Spotter mode or add 15 seconds of rest to ensure safety.
Should I use any specific weight modes for the triceps movements?
Try turning on 'Burnout' mode for the Triceps Kickbacks to ensure you are reaching true failure on every set for maximum muscle definition.