Shoulders Athletic Workout - 45min Advanced
Develop explosive overhead power and ironclad stability with this advanced upper body session. You will leverage Tonal's bar and handles to transition from heavy strength complexes into high-volume finishers. This workout is designed to build the broad shoulders and defined triceps essential for high-level athletic performance.
This is for advanced lifters and competitive athletes who need overhead strength and pressing stability for sports like basketball or swimming. It is ideal for those looking to break through a strength plateau using digital weight.
Equipment
Workout Plan
Rest 120s between heavy barbell sets, 60s for handle accessories, and 30s during the rope finisher circuit.
Standing Barbell Overhead Press
Shoulders, Triceps
Drive the bar straight up while engaging your core to prevent arching your back.
Lateral Raise
Shoulders
Lead with your elbows and maintain a slight bend to target the side delts.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot your back foot and explode through the punch using Tonal's digital resistance.
Triceps Extension
Triceps
Pull the rope apart at the bottom of the movement to maximize triceps contraction.
Overhead Triceps Extension
Triceps
Keep your upper arms locked by your ears as you extend the rope toward the ceiling.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead, keeping your elbows higher than your wrists.
Why this order
The session begins with heavy barbell compounds to maximize motor unit recruitment while the nervous system is fresh. We transition into handle-based movements for rotational power and lateral stability, ending with a high-volume rope circuit to drive hypertrophy through metabolic stress.
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
What weight should I start with for the Barbell Overhead Press?
Start with Tonal's suggested weight, but be prepared to use the Smart Bar's weight toggle to reduce it by 5-10% if your form breaks down on the final set.
Can I do this without the Smart Bar?
The Smart Bar is required for the initial compound movements to handle the heavy loads safely, but the later handle and rope exercises can be done with standard accessories.
Should I use any Tonal dynamic weight modes?
Yes, I recommend turning on Eccentric mode for the Lateral Raises and using Chains for the Overhead Press to challenge your lockout strength.
How often should I perform this shoulder session?
Due to the high intensity and advanced movements, perform this once or twice a week with at least 48 hours of rest between upper body sessions.