Push Fat Loss Workout - 45min Intermediate
This high-intensity push session targets your chest, shoulders, and triceps using a strategic circuit approach to maximize caloric burn. By pairing heavy barbell compounds with high-volume handle finishers, you will stimulate muscle growth while keeping your heart rate elevated. It is specifically designed to help intermediate lifters improve body composition and muscular endurance.
This session is designed for intermediate trainees looking to optimize body composition and definition in the upper body. It is particularly effective for busy professionals who want a fast-paced environment to improve cardiovascular capacity alongside strength.
Equipment
Workout Plan
Rest 30-45s between supersets to keep the heart rate elevated. Allow 60s of rest after the heavy barbell block.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar slowly to the chest and explode upward, utilizing Tonal's digital weight for a smooth ascent.
Standing Barbell Overhead Press
Shoulders, Triceps
Keep your core braced and ribs tucked as you drive the bar toward the ceiling.
Inline Chest Press
Chest, Triceps, Abs
Maintain constant tension on the cables by not locking out your elbows at the top.
Lateral Raise
Shoulders
Lead with your elbows and feel the weight pull through the entire arc of the movement.
Half Kneeling Single Arm Overhead Press
Shoulders, Obliques
Resist the lateral pull of the cable to keep your torso perfectly upright.
Skull Crusher
Triceps
Keep your elbows pinned in place and use the handles to focus on the long head of the triceps.
Why this order
The workout begins with heavy barbell compounds to maximize motor unit recruitment while the central nervous system is fresh. It then transitions into unilateral and isolation work with handles to address imbalances and increase metabolic demand through higher rep ranges and short rest intervals. Grouping by accessory minimizes transition time, keeping the intensity high 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 do I choose my starting weight for a fat loss goal?
Tonal will suggest weights based on your history, but for fat loss, aim for a weight that feels like an 8 out of 10 effort by the final rep of each set.
Should I use Spotter Mode during the Barbell Bench Press?
Yes, Spotter Mode is highly recommended for the heavy compound sets as it allows you to safely push to failure, ensuring maximum metabolic stress.
How often should I perform this specific push workout?
This is a demanding session. Aim to perform it twice weekly with at least 48 hours of recovery between push days to allow for muscle repair.
Can I swap the barbell for handles if I prefer?
While you can, the barbell allows for higher absolute loading which is beneficial for the lead compound movements to maintain muscle mass during a fat loss phase.