Shoulders Fat Loss Workout - 45min Advanced
This advanced upper body session targets the deltoids and triceps using a combination of heavy barbell compounds and high volume handle supersets. You will leverage Tonal's digital weight to maintain high intensity, driving metabolic demand for effective fat loss while building shoulder definition. The programming transitions from heavy strength blocks to explosive finishers to maximize caloric burn.
This session is designed for advanced lifters or overhead athletes who want to combine traditional strength work with high intensity metabolic conditioning. It is ideal for those looking to improve shoulder stability and aesthetic definition while operating in a caloric deficit.
Equipment
Workout Plan
Rest 90s between heavy barbell sets, 45s between superset exercises, and 30s during the metabolic finisher.
Barbell Front Raise
Shoulders, Abs
Control the eccentric phase of the bar to maximize time under tension on your front delts.
Standing Barbell Overhead Press
Shoulders, Triceps
Engage your core to prevent arching as the digital weight increases at the top of the press.
Reverse Fly
Back, Shoulders
Squeeze your shoulder blades together at the peak, feeling the constant tension of the cables.
Lateral Raise
Shoulders
Lead with your elbows and pause briefly at the top of the lateral arc for maximum contraction.
Triceps Kickback
Triceps
Keep your upper arm glued to your side and fully extend the handle back using only the triceps.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot your back foot and explode through the punch, utilizing Tonal's dynamic resistance for power.
Seated Overhead Press
Shoulders, Triceps
Press the handles directly upward while maintaining a tall seated posture against the bench.
Why this order
This workout follows a compound to isolation progression to exhaust major muscle groups before refining with accessories. We group all barbell movements at the start to minimize equipment changes and keep the heart rate elevated through high-rep handle finishers. Pairing antagonistic movements like the overhead press and reverse fly ensures joint health and balanced development.
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 digital weight mode should I use for the barbell press?
For the Standing Barbell Overhead Press, use Chains or Eccentric mode to challenge your stability and increase intensity on the way down, which is excellent for metabolic conditioning.
The transition from bar to handles seems fast, should I pause Tonal?
Try to keep the transitions under 60 seconds to maintain your elevated heart rate for fat loss, but if you need to adjust your bench, feel free to pause briefly.
How should I handle the weight for the Rotational Punch?
Keep the weight slightly lighter than your standard press. The goal here is speed and explosive rotation to maximize your caloric burn at the end of the workout.