Upper Body Muscle Gain & Fat Loss Workout

Advanced•Upper Body•60 minutes•Barbells
⏱️ 60 min🔥 480-720 cal💪 9 exercises📈 Advanced

Overview

Looking for a serious challenge? This advanced workout will test your strength, endurance, and mental toughness. Developing your chest, back, shoulders, and arms creates functional upper body strength and improved posture. This 60-minute session is structured to keep you challenged while allowing proper recovery. Using barbells adds resistance to maximize your results. Commit to this workout 2-3 times per week for 4-6 weeks, and you'll see noticeable improvements in strength, endurance, and overall fitness.

Muscles Targeted

Primary: Chest, Back, Shoulders, Biceps

Secondary: Triceps, Core, Forearms

Warm-Up (5 minutes)

Arm Circles30 sec each direction
Shoulder Shrugs15 reps
Wrist Rotations20 sec each direction
Push-Up to Downward Dog8 reps

Upper Body Muscle Gain & Fat Loss Workout

Advanced• Upper Body• 60 minutes
Equipment needed: Barbells, Bench, Cable Machine, Dumbbells, Kettlebells

Why this workout?

This workout is tailored for advanced fitness levels aiming to gain muscle and lose fat, focusing on compound movements that target the upper body. The use of free weights and machines maximizes muscle engagement while the circuit finisher enhances metabolic conditioning for fat loss. The structured rest periods allow for recovery, ensuring high performance during each set.

Main Workout

Barbell Bench Press
4 sets of 8 reps • Rest: 1 min 30 sec
Keep your feet flat on the ground and back pressed against the bench.
Pull-Ups
4 sets of 8 reps • Rest: 1 min 30 sec
Use a wider grip for more lat activation. Perform assisted pull-ups if necessary.
Dumbbell Shoulder Press
4 sets of 10 reps • Rest: 1 min 30 sec
Keep your core tight and avoid arching your back.
Cable Tricep Pushdown
4 sets of 12 reps • Rest: 1 min 30 sec
Keep your elbows close to your body and fully extend.
Dumbbell Bicep Curl
4 sets of 12 reps • Rest: 1 min 30 sec
Control the movement and avoid swinging your arms.
Kettlebell Rows
4 sets of 10 reps • Rest: 1 min 30 sec
Keep your back straight and pull with your elbows.

Finisher - Circuit

Complete the circuit as many times as possible in 10 minutes.

1 rounds • Rest between rounds: 30 seconds

Dumbbell Thrusters
1 sets of 15 reps
Perform a full squat and press the dumbbells overhead as you stand up.
Push-Ups
1 sets of 15 reps
Keep your body in a straight line from head to heels.
Kettlebell Swings
1 sets of 15 reps
Focus on using your hips to drive the kettlebell upwards.
Ensure proper form and technique throughout all exercises to maximize effectiveness and prevent injury.

Cool-Down (5 minutes)

Cross-Body Shoulder Stretch30 sec each arm
Tricep Stretch30 sec each arm
Chest Doorway Stretch30 seconds
Neck Rolls30 seconds

Tips for Best Results

  • 💧 Hydration: Drink water before, during, and after your workout
  • 🍎 Nutrition: Eat protein within 30-60 minutes of finishing
  • 📈 Progress: Track your reps and aim to add 1-2 each week
  • 😴 Recovery: Get 7-8 hours of sleep for optimal muscle repair

What's Next?

Full Body Focus

Switch it up with a full body workout.

Frequently Asked Questions

Is this workout good for weight loss?

Yes! This 60-minute upper body workout burns approximately 480-720 calories per session. Combined with a modest calorie deficit, doing this workout 3x weekly supports sustainable fat loss while building lean muscle.

How often should I do this workout?

Aim for 3-4 sessions per week. Listen to your body—if you're still sore, take an extra rest day.

What if some exercises are too difficult?

Every exercise in this workout can be modified. Look for the 'Modifications' notes under each exercise. As you get stronger, gradually progress to the full version.

How long until I see results?

With consistent training and proper nutrition, expect noticeable strength gains within 2-3 weeks and visible changes within 4-6 weeks.

Want a personalised workout plan?

Generate your own plan →