Advanced Upper Body Lose Fat Workout — Gym

Advanced upper body workout for fat loss using gym equipment, focusing on compound lifts and progressive overload.

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

Exercise Breakdown (10 exercises)

  1. 1. Barbell Bench Press
    4 sets · 5-8 reps · 90s rest
  2. 2. Pull-ups (weighted if needed)
    3 sets · 6-10 reps · 75s rest
  3. 3. Overhead Press (Barbell or Dumbbell)
    3 sets · 6-10 reps · 75s rest
  4. 4. Barbell Rows
    3 sets · 8-12 reps · 60s rest
  5. 5. Dumbbell Incline Flyes
    3 sets · 10-15 reps · 60s rest
  6. 6. Triceps Pushdowns (Cable)
    3 sets · 10-15 reps · 60s rest
  7. 7. Barbell Bicep Curls
    3 sets · 10-15 reps · 60s rest
  8. 8. Plank
    3 sets · 60s reps · 30s rest
  9. 9. Dynamic Chest Stretch
    2 sets · 10 reps · 30s rest
  10. 10. Arm Circles (forward & backward)
    2 sets · 15 reps · 30s rest

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