Shoulders Fat Loss Workout - 20min Advanced
This high-intensity session targets your deltoids and triceps with a combination of heavy bar work and explosive handle movements. By pairing compound strength with metabolic finishers, you will maximize caloric burn while building upper body definition. It is designed for advanced lifters who want to maintain muscle mass while leaning out.
Ideal for advanced trainees or athletes like boxers and swimmers who need powerful shoulders and high work capacity. It is perfect for those seeking a condensed, high-intensity session to torch body fat.
Equipment
Workout Plan
Rest 45-60 seconds between exercises to maintain an elevated heart rate for fat loss while allowing enough recovery for heavy pressing.
Barbell Seated Overhead Press
Shoulders, Triceps
Engage your core to stabilize your spine and press the bar vertically toward the ceiling without arching your back.
Barbell Skull Crusher
Triceps
Lower the bar toward your forehead with control, keeping your elbows narrow and pointed directly at the ceiling.
Lateral Raise
Shoulders
Lead with your elbows and maintain constant cable tension by stopping the handles just before they touch your thighs.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot your back foot and drive through your hips to generate explosive power against the digital resistance on every punch.
Why this order
The workout begins with a heavy barbell compound to maximize motor unit recruitment while you are fresh. It then moves into a secondary triceps-focused barbell lift to minimize equipment transitions, followed by isolation and metabolic work to drive hypertrophy and fat oxidation through high-reps and rotational power.
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 bar weight feels too heavy for the overhead press?
Use Tonal's Weight Dial to decrease the digital weight slightly or ensure Spotter Mode is active so the system can automatically reduce the weight if you stall.
How can I maximize the fat loss benefits of this 20-minute session?
Focus on the explosive speed of the rotational punches and keep your rest periods strictly under 60 seconds to maintain high metabolic demand.
Can I substitute the bar for handles if I prefer individual arm movement?
While handles offer more freedom, the barbell is programmed here to allow for heavier loading on the compound movements, which is essential for preserving muscle during a fat loss phase.