Push Fat Loss Workout - 30min Advanced
This advanced push session is engineered to maximize caloric burn while building upper body density. By pairing heavy barbell compounds with high-volume accessory work, you will challenge your metabolic threshold and refine your chest, shoulders, and triceps. You will move through various rep ranges to ensure both strength maintenance and fat oxidation.
Advanced lifters and athletes who want to maintain lean muscle mass while cutting body fat. It is ideal for those who prefer high-intensity, efficient sessions with complex movements.
Equipment
Workout Plan
Rest 90s between heavy barbell sets, 45s between handle accessories, and 30s during the metabolic finishers.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar to mid-chest and drive upward with explosive intent while utilizing Tonal's Spotter Mode.
Standing Barbell Overhead Press
Shoulders, Triceps
Engage your glutes and core to keep your spine neutral as the barbell clears your forehead.
Standing Incline Press
Shoulders, Chest, Triceps
Lean slightly forward into the cables to better isolate the upper chest fibers during the press.
Lateral Raise
Shoulders
Lead with your elbows and maintain a slight bend to keep the tension on the lateral deltoids.
Overhead Triceps Extension
Triceps
Keep your elbows pinned near your ears and fully extend the rope to maximize the triceps contraction.
Why this order
The workout begins with heavy barbell compounds to recruit the most muscle fibers while your central nervous system is fresh. We then move into higher-rep handle work and supersets to keep the heart rate elevated for fat loss. Exercises are grouped by accessory to minimize equipment transitions and keep the workout pace aggressive.
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 Spotter Mode for the Barbell Bench Press?
Yes, Tonal's Spotter Mode is highly recommended for the 6-rep sets so you can safely push to mechanical failure without a human partner.
What weight should I select for the Rotational Punches?
Select a weight that allows for high velocity; the goal is explosive power and cardiovascular demand rather than just heavy resistance.
How should I adjust if I feel my form slipping on the Overhead Press?
Ensure your core is locked; if you still struggle, Tonal's dynamic weight will sense your slowing bar speed and can reduce the load in real-time.