Upper Body Fat Loss Workout - 60min Advanced
This high-intensity upper body session utilizes antagonist supersets to maximize caloric burn while building lean muscle. By pairing pushing and pulling movements, you will keep your heart rate elevated and your muscles under constant tension. This advanced handles-only routine is designed to strip body fat and define your physique using Tonal's dynamic resistance.
Ideal for advanced trainees who want to maintain strength while aggressively pursuing fat loss goals. This is perfect for those who prefer the versatility of handles and want a high-density workout that targets every muscle in the upper body.
Equipment
Workout Plan
Rest 30-45 seconds between supersets to keep the heart rate elevated and 60 seconds between blocks.
Squat to Press
Glutes, Hamstrings, Quads, Abs, Shoulders, Triceps
Use the momentum from your legs to drive the handles overhead in one fluid motion.
Bench Press
Chest, Triceps, Abs
Drive through the handles and engage your core to prevent arching your back off the bench.
Bent Over Row
Back, Biceps, Abs
Maintain a flat back and pull the handles toward your hips to engage the lats fully.
Rotational Row
Back, Obliques
Pivot your feet and use your core to initiate the rotation as you pull the handle.
Single Leg Standing Chest Press
Chest, Obliques, Triceps
Find your balance and use the cable's constant tension to challenge your stability throughout the press.
Alternating Biceps Curl
Biceps, Forearms
Resist the downward pull of the cables to maximize the eccentric loading on your biceps.
Suitcase March
Obliques
Keep your torso perfectly upright and resist the cable pulling you to the side as you march.
Standing Overhead Press
Shoulders, Triceps
Press the handles straight up while keeping your ribs tucked and glutes squeezed.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows down toward your pockets and feel the digital weight resist the upward phase.
X-Pulldown w/ Triceps Extension
Back, Triceps, Biceps
Keep your elbows pinned as you transition from the pulldown to the triceps lockout.
Why this order
The workout starts with heavy compound pairings to tax the central nervous system before moving into unilateral stability challenges. We transition from high-output strength movements to isolation finishers and a total-body metabolic capstone to ensure complete muscular exhaustion. This structure leverages Tonal's ability to switch weights instantly, allowing for minimal rest and maximum fat-burning efficiency.
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 should I select my weights for the supersets?
Tonal will suggest starting weights based on your history, but since we are aiming for fat loss with minimal rest, feel free to lower the weight by 10 percent if your form starts to break down.
Can I use the bar instead of handles for the compound lifts?
This specific program is optimized for handles to allow for a greater range of motion and unilateral stability, which increases core activation and caloric expenditure.
How often should I perform this specific upper body routine?
Due to the high intensity and advanced movement patterns, perform this workout 2 times per week with at least 48 hours of recovery between sessions.