Shoulders Fat Loss Workout - 45min Beginner
This beginner-friendly session focuses on building defined shoulders and strong triceps while maximizing caloric burn through high-intensity supersets. You will use foundational pushing patterns and isolation movements to shape your upper body and improve overhead stability. By minimizing rest between exercises, we keep your heart rate elevated to support your fat loss goals.
Ideal for beginners looking to improve upper body aesthetics and functional overhead strength. It is perfect for those prioritizing fat loss who want a structured, easy-to-follow routine.
Equipment
Workout Plan
Rest 30-45 seconds between exercises in a superset and 60 seconds between blocks to keep the heart rate high.
Standing Chop
Obliques, Shoulders, Glutes
Keep your arms long and pivot your hips to move the cable across your body in one fluid motion.
Bench Press
Chest, Triceps, Abs
Control the handles as they descend and feel the weight pull evenly across both arms.
Triceps Kickback
Triceps
Keep your elbows pinned to your ribs and emphasize the squeeze at the top against the constant cable tension.
Lateral Raise
Shoulders
Imagine reaching the handles out toward the walls rather than just pulling them up to maximize shoulder engagement.
Front Raise
Shoulders, Abs
Engage your core to prevent leaning back as you lift the handles to shoulder height.
Reverse Grip Triceps Extension
Triceps, Forearms
Use the underhand grip to target the medial head of the triceps and keep the movement isolated for a final burnout.
Standing Overhead Press
Shoulders, Triceps
Drive your feet into the floor and use Tonal's digital weight to maintain a steady tempo on the way down.
Skull Crusher
Triceps
Keep your elbows pointing toward the ceiling and use the smart handles to engage the triceps without swinging.
Why this order
We start with the heavy Standing Overhead Press to recruit the most muscle fibers while you are fresh, then move into supersets that pair compounds with isolation moves. This pre-exhaust and high-volume approach keeps the metabolic demand high for fat loss while using handle-only movements for seamless transitions.
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 much weight should I start with?
Tonal will suggest a starting weight based on your initial assessment; for these higher rep ranges, focus on completing every rep with perfect form rather than chasing a PR.
What if I can't finish the reps on the final set?
If the digital weight feels too heavy, Tonal's Spotter mode will automatically reduce the resistance so you can finish your set safely.
How often should I do this workout?
Since this workout specifically targets the shoulders and triceps, you should allow at least 48 hours of rest before training these specific muscle groups again to allow for recovery.