Shoulders Fat Loss Workout - 60min Advanced
This advanced upper body session focuses on building shoulder volume and tricep definition through high-intensity barbell compounds and isolation finishers. By utilizing supersets and varied rep ranges, you will maximize metabolic demand to support your fat loss goals. You will move through heavy strength work into high-repetition burnout sets for total muscle fatigue.
This workout is for advanced lifters who want to maintain muscle mass and strength while focusing on fat loss through high-tempo training. It is ideal for athletes looking for a challenging shoulder-focused routine with minimal equipment changes.
Equipment
Workout Plan
Rest 60-90s between the heavy barbell sets. Limit rest to 30-45s during supersets and handle-based blocks to keep your heart rate elevated.
Standing Barbell Overhead Press
Shoulders, Triceps
Engage your core to prevent arching as the digital weight increases at the top.
Lateral Raise
Shoulders
Pause for a split second at the top of the movement to maximize lateral delt tension.
Half Kneeling Vertical Push-Pull
Back, Shoulders, Triceps, Biceps
Focus on the coordination of pushing and pulling simultaneously against the cable resistance.
Triceps Kickback
Triceps
Squeeze your triceps hard at the peak of the extension where the weight feels heaviest.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Drive from your hips and pivot your foot for maximum rotational power and metabolic burn.
Skull Crusher
Triceps
Keep your upper arms vertical and fixed while moving only from your elbows.
Why this order
The workout begins with heavy barbell overhead pressing to recruit maximum motor units while you are fresh. It then transitions into tricep-dominant supersets and advanced push-pull patterns to maintain heart rate and promote metabolic stress. This sequence moves from high-load compounds to high-volume isolation to ensure complete muscle exhaustion.
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 weight should I select for the Rotational Punch finisher?
Start with a lighter weight than you think you need; the goal is speed and power. Tonal will track your velocity, so focus on explosive movements rather than heavy resistance.
Why use the Barbell for the first three exercises?
Using the bar allows you to move heavier loads for the primary compounds, which triggers a greater hormonal response and higher calorie burn during the session.
Should I use Spotter Mode on the Close Grip Bench Press?
Yes, especially if you are training to failure. Spotter Mode will automatically detect if you are struggling and reduce the digital weight so you can safely finish the set.