Push Fat Loss Workout - 60min Advanced
This advanced push session combines heavy barbell compounds with high-volume supersets to maximize caloric expenditure and muscle definition. By targeting the chest, shoulders, and triceps from multiple angles, you ensure no muscle fiber is left untouched. It is a high-intensity protocol designed for experienced lifters looking to shed body fat while maintaining peak strength levels.
This is ideal for advanced trainees or athletes in a cutting phase who want to maintain muscle density while significantly increasing their metabolic rate. It is perfect for those who enjoy high-intensity, heavy-volume training sessions.
Equipment
Workout Plan
Rest 90s between heavy barbell sets, 45-60s between accessory movements, and 30s during high-volume finishers.
Barbell Bench Press
Chest, Triceps, Abs
Engage Tonal's Spotter mode so you can push to failure safely on this heavy lead compound.
Close Grip Barbell Bench Press
Triceps, Chest
Focus on the triceps by keeping elbows tucked close to your ribs throughout the pressing motion.
Standing Barbell Overhead Press
Shoulders, Triceps
Keep your core braced against the vertical pull of the digital weight to prevent lower back arching.
Barbell Skull Crusher
Triceps
Lower the bar toward your forehead with a slow negative to maximize muscle fiber recruitment.
Standing Incline Press
Shoulders, Chest, Triceps
Maintain a staggered stance to stay stable against the cable's constant outward tension.
Lateral Raise
Shoulders
Lead with your elbows and pause at the top to fight the cable's desire to snap back.
Triceps Extension
Triceps
Flare the rope ends apart at the bottom of the movement to fully peak the triceps contraction.
Why this order
We lead with heavy barbell compounds to leverage Tonal's digital weight for maximum recruitment when you are freshest. The workout transitions into accessory supersets to keep the heart rate high and ends with high-rep rotational movements for a metabolic finish. Exercises are grouped by accessory to minimize equipment change time.
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 Smart Flex on the barbell movements?
Absolutely. Smart Flex is highly recommended for the Barbell Bench Press to add resistance at the strongest part of your lift, intensifying the fat-burning effect.
What if I can't finish the 15 reps on lateral raises?
Tonal's Spotter mode will automatically reduce the digital weight if it senses you struggling, allowing you to complete your set with perfect form.
Why are the rest periods so short in the second half?
For fat loss, keeping rest under 45 seconds maintains a higher heart rate and increases the thermogenic effect of the workout.
Should I use a specific Tonal mode for the triceps finishers?
Chains or Burnout mode work exceptionally well for the final isolation sets to ensure you reach technical failure and maximize muscle definition.