Shoulders Fat Loss Workout - 30min Advanced
This high intensity session utilizes a mix of heavy barbell compounds and high volume isolation moves to maximize caloric burn while sculpting the upper body. By pairing antagonist movements and minimizing transitions between accessories, you will keep your heart rate elevated for effective fat loss. This is an advanced routine designed to push your shoulders and triceps to their absolute limit.
This is for advanced lifters who want to maintain upper body power while prioritizing leaning out. It is ideal for busy athletes who need a time-efficient, metabolic-conditioning style workout.
Equipment
Workout Plan
Rest 60s after heavy barbell sets. Keep rest to 30s for all rope and handle accessories to maximize metabolic stress.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked and feel the consistent tension of the cables on your triceps.
Standing Barbell Overhead Press
Shoulders, Triceps
Engage your core to prevent arching as the digital weight pulls from the floor.
Lateral Raise
Shoulders
Keep a slight bend in your elbows and control the digital weight's descent.
Triceps Extension
Triceps
Keep your shoulders pinned back and only move at the elbow joint.
Standing Face Pull
Back, Shoulders
Pull the rope ends toward your ears to engage the back of your shoulders.
Overhead Triceps Extension
Triceps
Extend fully at the top to activate the long head of your triceps.
Why this order
We lead with heavy barbell movements to hit the largest muscle groups while you are fresh and capable of moving the most weight. The subsequent blocks use the rope and handles in higher rep ranges to maximize metabolic fatigue and ensure complete muscle fiber recruitment. Exercises are grouped by accessory to keep your heart rate up and reduce downtime on Tonal.
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 if the Barbell Overhead Press feels too heavy at 6 reps?
Tonal will automatically adjust based on your strength, but you can use Spotter Mode to help you finish the final reps if you hit a sticking point.
Can I do this workout two days in a row?
No, your shoulders and triceps are small muscle groups that require at least 48 hours of recovery to repair and grow, especially with this advanced volume.
Should I use any of Tonal's dynamic weight modes?
Eccentric Mode is excellent for the Barbell Bench Press to increase time under tension, while Burnout Mode is perfect for the final set of Triceps Extensions.