Shoulders Fat Loss Workout - 60min Intermediate
This high-intensity session targets the shoulders and triceps using a metabolic conditioning approach to maximize fat loss. By combining heavy barbell compounds with high-volume isolation finishers, you will build muscle definition while keeping your heart rate elevated. You will utilize Tonal's dynamic digital weight to maintain constant tension through every rep.
This workout is designed for intermediate lifters looking to improve upper body aesthetics and lean out simultaneously. It is particularly effective for those who want to maintain pressing strength while prioritizing fat loss.
Equipment
Workout Plan
Rest 60-90s between heavy barbell sets, but keep rest to 30s during handle and rope supersets to maintain a high metabolic burn.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to shift the load from your chest to your triceps.
Standing Barbell Overhead Press
Shoulders, Triceps
Engage your core to prevent arching your back as the barbell travels overhead.
Squat to Press
Glutes, Hamstrings, Quads, Abs, Shoulders, Triceps
Use the momentum from your legs to drive the handles up in one fluid motion.
Lateral Raise
Shoulders
Think about pushing the handles out toward the side walls rather than just pulling up.
Triceps Kickback
Triceps
Keep your upper arm horizontal and pinned to your side while fully extending the handle back.
Standing Overhead Press
Shoulders, Triceps
Punch the handles toward the ceiling and control the digital weight on the way down.
Skull Crusher
Triceps
Keep your elbows pointed toward the ceiling as you lower the handles toward your ears.
Triceps Extension
Triceps
Pull the rope ends apart at the bottom of the movement to maximize tricep contraction.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead while driving your elbows back and out.
Why this order
The routine begins with heavy barbell overhead presses and close-grip benching to recruit maximum motor units while energy is high. We then transition to higher-rep handle and rope work to create metabolic stress and localized fatigue. The session concludes with a full-body squat to press to maximize total caloric expenditure and provide a final systemic challenge.
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 should I do if the digital weight feels too heavy during the finishers?
Tonal's Spotter mode will automatically reduce the weight if it senses you are struggling, allowing you to complete your high-rep sets safely without stopping.
Why are there so many different accessories in one workout?
Using the Barbell, Handles, and Rope allows us to target the shoulders and triceps from various angles, which is key for metabolic conditioning and muscle definition.
Can I substitute the Barbell movements if I don't have the bar?
You can use Smart Handles for the overhead press and bench press, but the Barbell is recommended here to allow for higher absolute loading during the lead compound sets.