Upper Body Fat Loss Workout - 60min Advanced
You will challenge your metabolic rate with this high-intensity upper body blast designed for advanced lifters. By pairing heavy compound lifts with fast-paced supersets you maximize caloric burn while maintaining muscle density. This session targets every major muscle group from your chest to your biceps using Tonal's dynamic weight features.
Ideal for advanced trainees looking to lean out without sacrificing strength or muscle mass. Perfect for athletes who need to maintain power-to-weight ratios.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets, 45 seconds between handle supersets, and 30 seconds for the rope and punch finishers.
Barbell Bench Press
Chest, Triceps, Abs
Engage Tonal's Eccentric mode to challenge your chest on the lowering phase of every rep.
Barbell Bent Over Row
Back, Biceps, Abs
Keep your back flat and pull the bar toward your belly button using your lats.
Alternating Bench Press
Chest, Triceps, Obliques
Focus on stabilizing the bench as you alternate arms to prevent the cables from pulling you off center.
Reverse Fly
Back, Shoulders
Lead with your elbows and maintain a slight bend in your arms to target the rear deltoids.
Standing Alternating Push-Pull
Back, Chest, Obliques
Simultaneously push and pull the handles to create a powerful cross-body tension.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot your back foot and throw the punch with speed to maximize the metabolic burn.
Standing Overhead Press
Shoulders, Triceps
Press the handles straight up toward the ceiling while keeping your core braced against the digital weight.
Seated Lat Pulldown
Back, Biceps
Drive your elbows down toward your hips and feel the squeeze in your mid-back.
Hammer Curl
Biceps, Forearms
Keep your palms facing each other and avoid using momentum to swing the rope.
Overhead Triceps Extension
Triceps
Extend your arms fully overhead and control the weight as Tonal pulls back during the negative.
Why this order
The workout begins with heavy barbell compounds to recruit maximum motor units while you are fresh. We then move into antagonist supersets using handles and ropes to minimize transition time and keep the intensity high. Finishing with high-volume rotational movements ensures a metabolic spike to drive fat loss long after the workout.
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
Should I use any Dynamic Weight Modes?
Yes, use Eccentric Mode on the Barbell Bench Press to increase time under tension and maximize muscle fiber recruitment.
How do I handle the weight for the finisher?
Reduce the weight slightly for the rotational punches to ensure you can maintain a fast, explosive tempo without compromising form.
Can I do this if I'm still recovering from a leg day?
Absolutely, this workout focuses entirely on the upper body and core, making it an excellent push-pull day to pair with a lower body split.