Shoulders Fat Loss Workout - 45min Intermediate
Ignite your metabolism with this high-intensity shoulder and triceps session designed to torch calories and build definition. By utilizing heavy barbell compounds followed by rapid-fire isolation supersets, you will maximize muscle fatigue and metabolic demand. This workout leverages Tonal's constant digital tension to ensure every rep counts toward your fat loss goals.
This workout is ideal for intermediate lifters who want to improve upper body aesthetics while prioritizing fat loss through high-volume training. It is perfect for those who want a structured, efficient session that challenges their cardiovascular endurance as much as their strength.
Equipment
Workout Plan
Rest 60s after the heavy barbell sets, 30s between accessory supersets, and 15-30s during high-rep finishers to keep your heart rate elevated.
Standing Barbell Overhead Press
Shoulders, Triceps
Engage your core to prevent arching your back against the digital weight as you press.
Lateral Raise
Shoulders
Control the descent to resist Tonal's digital weight pulling your arms down too quickly.
Front Raise
Shoulders, Abs
Stop the handles at shoulder height and pause to utilize the dynamic weight resistance.
Triceps Kickback
Triceps
Maintain a flat back and fully lock out your arms to ignite the back of your shoulders.
Seated Overhead Press
Shoulders, Triceps
Use the smart handles to maintain a neutral wrist position throughout the upward drive.
Triceps Extension
Triceps
Keep your elbows pinned to your ribs and feel the constant tension of the cables.
Upright Row
Shoulders, Biceps
Lead with your elbows and keep the rope close to your body for maximum shoulder activation.
Overhead Triceps Extension
Triceps
Extend fully at the top of the movement to maximize the triceps' long head engagement.
Why this order
The routine begins with a heavy barbell overhead press to recruit maximum motor units while you are fresh. Exercises are then grouped by accessory (rope then handles) to minimize transition time and keep the intensity high. We finish with a burnout block of 20-rep sets to induce significant metabolic stress and maximize post-exercise oxygen consumption.
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 digital weight feels too heavy during the high-rep finishers?
Tonal's Spotter Mode will automatically detect if you are struggling and reduce the weight just enough for you to complete your 20-rep burnout sets without stopping.
Why are there so many different rep ranges in this session?
We use lower reps for the initial compound movement to build strength, and higher reps for the isolation work to create metabolic stress, which is essential for fat loss and muscle definition.
Can I swap the barbell overhead press for a seated version?
The standing version is programmed to increase core stability and metabolic demand, but if you have lower back issues, you can perform it seated on the bench for more support.