Shoulders Athletic Workout - 45min Advanced
You will build explosive shoulder power and elite triceps definition through a combination of heavy vertical pressing and metabolic conditioning. This advanced session uses compound movements to tax your central nervous system before moving into high volume isolation work for maximum hypertrophy.
This is designed for advanced trainees and overhead athletes like volleyball or tennis players looking to improve pressing power. It is ideal for those who want a high-intensity shoulder pump without sacrificing functional stability.
Equipment
Workout Plan
Rest 90 seconds between heavy overhead press sets, 60 seconds for secondary compounds, and 30 seconds between isolation sets.
Waiter March
Obliques, Shoulders, Glutes
Keep the handle high and stable while maintaining a rock-solid core to fight the cable's lateral pull.
Squat to Press
Glutes, Hamstrings, Quads, Abs, Shoulders, Triceps
Explode out of the squat and use that momentum to drive the digital weight toward the ceiling.
Single Leg Pallof Press
Obliques, Abs, Shoulders
Maintain balance on one leg while resisting the Tonal constant tension trying to rotate your torso.
Standing Incline Press
Shoulders, Chest, Triceps
Lean forward slightly into the cables to target the upper chest and front delts effectively.
Lateral Raise
Shoulders
Lead with your elbows and imagine pushing the handles out toward the walls for maximum side delt engagement.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot your back foot and throw the punch with speed to challenge the digital weight's resistance.
Standing Overhead Press
Shoulders, Triceps
Drive through your heels and lock out the smart handles at the top without arching your lower back.
Skull Crusher
Triceps
Keep your elbows pinned in place and use the digital weight to control the descent toward your forehead.
Why this order
We lead with the standing overhead press to prioritize maximum load and neural drive when you are fresh. The routine then transitions into high-intensity athletic complexes before finishing with high-rep isolation work and rotational power movements to fully fatigue the triceps.
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 should I do if the weight feels too heavy on the final reps of the overhead press?
Tonal's Spotter Mode will automatically detect when you are struggling and reduce the digital weight just enough for you to complete your set with perfect form.
Can I add chains or eccentric mode to these exercises?
Yes, for the Standing Overhead Press and Skull Crusher, adding Eccentric mode will significantly increase time under tension and accelerate muscle growth.
Why are there leg movements in a shoulder and triceps workout?
The Squat to Press and Waiter March are included to tax the full kinetic chain, requiring your shoulders to stabilize under fatigue while driving power from the floor.