Upper Body Fat Loss Workout - 60min Advanced
Transform your upper body with this high-intensity metabolic conditioning session designed for advanced lifters. By pairing heavy barbell compounds with high-rep handle supersets, you will maximize calorie burn while maintaining lean muscle mass. This workout pushes your cardiovascular limits through sophisticated movement patterns and minimal rest intervals.
This workout is for advanced athletes and experienced Tonal users who want to prioritize fat loss without sacrificing strength or muscle density. It is ideal for those preparing for a competitive season or looking to break through a body composition plateau.
Equipment
Workout Plan
Rest 60-90s between heavy barbell sets, 30-45s between handle-based supersets, and minimal rest during finishers.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar to mid-chest while maintaining a stable arch on the bench for maximum power.
Barbell Bent Over Row
Back, Biceps, Abs
Keep your spine neutral and pull the bar toward your belly button, squeezing your shoulder blades.
Standing Barbell Overhead Press
Shoulders, Triceps
Engage your glutes to prevent lower back arching as you drive the bar directly overhead.
Barbell Seated Lat Pulldown
Back, Biceps
Use Tonal's digital weight to control the upward phase for a deep stretch in the lats.
Rotational Row
Back, Obliques
Generate power from the floor through your hips and finish with a strong, controlled row.
Alternating Biceps Curl
Biceps, Forearms
Minimize body sway by engaging your core and fully rotating your palms up at the top.
Neutral Lat Pulldown
Back, Biceps, Abs
Keep your torso upright and drive your elbows toward your hips to engage the lower lats.
X-Pulldown w/ Triceps Extension
Back, Triceps, Biceps
Cross the cables and focus on the peak contraction of your triceps at the very bottom.
Why this order
The workout begins with heavy barbell compounds to tax the central nervous system when energy is highest. It transitions into handle-based supersets to keep the heart rate elevated for fat loss while grouping movements by accessory to minimize setup time. It finishes with isolation exercises to drive metabolic stress and maximize the 'afterburn' effect.
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 60-second rest feels too short on the heavy sets?
If your form breaks down, extend rest up to 120 seconds. However, the goal for fat loss is to maintain a high heart rate, so try to stick to the prescribed intervals.
Should I use Tonal's Dynamic Weight Modes like Eccentric or Chains?
Yes, for the heavy Barbell Bench Press, Eccentric mode is highly recommended to increase the metabolic demand and muscle fiber recruitment.
How do I handle the accessory transitions quickly?
This program groups all Bar movements first followed by all Handle movements. This ensures you only have to switch your Tonal accessories once during the entire hour.
Is it okay to do this workout two days in a row?
No, this is a high-volume advanced session. Allow at least 48 hours for your upper body to recover before repeating or hitting another heavy push/pull session.