Advanced Upper Body Lose Fat Workout — Barbell Only

Advanced barbell-only upper body workout for fat loss: heavy compounds, isolation, and core.

Level: advanced · Muscle group: upper-body · Equipment: barbell-only · Duration: 45 min

Exercise Breakdown (7 exercises)

  1. 1. Barbell Clean and Press
    3 sets · 5 reps · 90s rest
  2. 2. Barbell Bench Press
    3 sets · 5 reps · 90s rest
  3. 3. Barbell Bent-Over Row
    3 sets · 5 reps · 90s rest
  4. 4. Barbell Overhead Press
    3 sets · 5 reps · 90s rest
  5. 5. Barbell Bicep Curl
    3 sets · 8 reps · 60s rest
  6. 6. Barbell Skullcrusher
    3 sets · 8 reps · 60s rest
  7. 7. Barbell Rollouts
    3 sets · 10 reps · 60s rest

Want this workout personalized? Take the free quiz and FitForge AI builds a custom plan based on your goals.