Shoulders Athletic Workout - 20min Intermediate
This high-intensity shoulder and triceps session focuses on building overhead power and structural stability through an athletic lens. You will start with heavy pressing before transitioning into explosive full-body movements and targeted isolation work. It is designed to enhance your performance in sports requiring upper body explosiveness and stability.
This is ideal for overhead athletes like volleyball or basketball players, as well as anyone looking to build a broad, athletic frame. It is tailored for the intermediate lifter who wants efficient, sport-specific upper body volume.
Equipment
Workout Plan
Rest 90 seconds between heavy overhead presses, 60 seconds after squat-to-press sets, and 45 seconds for isolation exercises.
Squat to Press
Glutes, Hamstrings, Quads, Abs, Shoulders, Triceps
Use the momentum from your legs to drive the smart handles toward the ceiling explosively.
Lateral Raise
Shoulders
Lead with your elbows and pause at the top to fight Tonals resistance on the way down.
Standing Overhead Press
Shoulders, Triceps
Engage your core to prevent arching your back against Tonals constant digital tension.
Skull Crusher
Triceps
Keep your elbows tucked and focus on the triceps contraction as you extend the handles.
Why this order
We lead with a heavy compound press to capitalize on fresh motor units before moving into a dynamic squat-to-press to challenge your metabolic capacity and coordination. The session concludes with isolation movements to maximize hypertrophy and finish the triceps, moving from multi-joint to single-joint patterns.
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 handle the digital weight for the Squat to Press?
Since this is an athletic movement, Tonal will adjust to your speed; focus on an explosive upward drive to maximize power output.
Can I use Spotter Mode for the heavy overhead presses?
Yes, enable Spotter Mode on your Tonal screen so you can safely push to failure on those final reps without losing form.
What if the Skull Crusher feels uncomfortable on my elbows?
Adjust your arm angle slightly or reduce the digital weight by a few pounds to ensure you are feeling the work in your triceps rather than your joints.