Shoulders Fat Loss Workout - 60min Intermediate
This high-intensity shoulder and triceps session uses density-based supersets to keep your heart rate elevated for maximum caloric burn. By combining heavy barbell compounds with targeted handle isolation, you will build upper body definition while stripping away body fat. You will finish with metabolic movements designed to push your endurance to the limit.
Intermediate lifters looking to improve shoulder caps and tricep horseshoe definition while prioritizing fat loss through high-density training. It is ideal for athletes needing overhead stability and pressing power.
Equipment
Workout Plan
Rest 90s between heavy barbell sets, 45s between handle-based supersets, and minimal rest during the metabolic finisher.
Standing Barbell Overhead Press
Shoulders, Triceps
Drive the bar straight up and slightly back as it clears your head to engage the full shoulder complex.
Barbell Skull Crusher
Triceps
Keep your elbows tucked and pointed toward your knees to isolate the triceps against Tonals constant tension.
Lateral Raise
Shoulders
Lead with your elbows and imagine pushing the handles out toward the walls rather than just up.
Triceps Kickback
Triceps
Keep your upper arm pinned to your side and squeeze at the full extension where Tonals resistance is most challenging.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot your back foot and drive through your hips using the digital weight to create explosive speed.
Standing Overhead Press
Shoulders, Triceps
Engage your core to prevent arching your back as the digital weight increases at the top of the movement.
X-Pulldown w/ Triceps Extension
Back, Triceps, Biceps
Cross the cables and focus on the lockout at the bottom to maximize tricep activation.
Half Kneeling Single Arm Overhead Press
Shoulders, Obliques
Use the half-kneeling position to stay stable and resist the lateral pull of the single cable.
Why this order
We start with heavy barbell overhead work to recruit the most muscle fibers while you are fresh. The workout then transitions into handle-based supersets that pair pressing with extensions to minimize equipment changes and maximize time under tension. We conclude with a rotational metabolic movement to spike the heart rate and enhance fat loss through total-body integration.
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 for the overhead press?
Tonal will suggest a weight based on your initial assessment; however, for this fat loss goal, focus on maintaining a brisk pace even if you need to slightly lower the digital weight manually toward the end of sets.
Can I do this workout if I have limited overhead mobility?
If the full barbell overhead press feels restrictive, use Tonals range of motion tool to shorten the stroke or switch to the neutral grip offered by the handles to reduce joint stress.
Why are there so many supersets in this plan?
Supersets reduce total rest time and keep your heart rate in the fat-burning zone while allowing specific muscle groups to recover while you work their antagonist or a different movement pattern.