Shoulders Hypertrophy Workout - 20min Advanced
You will build significant upper body mass with this high-intensity shoulder and tricep session. By utilizing heavy barbell compounds and high-volume isolation finishers, you will trigger the metabolic stress necessary for hypertrophy. This workout is designed to maximize your time on Tonal by grouping equipment to keep your heart rate elevated and your muscles under tension.
This workout is for advanced lifters who want to prioritize upper body aesthetics and pressing strength. It is perfect for athletes looking for a high-density hypertrophy session that fits into a busy schedule.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets to ensure high force production. Reduce rest to 45 to 60 seconds for the isolation movements to maximize blood flow.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your sides to shift the resistance onto your triceps and chest.
Standing Barbell Overhead Press
Shoulders, Triceps
Drive the bar directly overhead while keeping your core braced to prevent your lower back from arching.
Lateral Raise
Shoulders
Control the negative of every rep to make the most of Tonal's constant digital tension.
Triceps Extension
Triceps
Pull the rope ends apart at the bottom of the movement to maximize the contraction in your triceps.
Why this order
The workout follows a compound to isolation sequence by starting with heavy overhead pressing and close-grip bench work. We group the barbell movements together to minimize equipment changes and maintain intensity. The session concludes with high-rep isolation work to fully fatigue the triceps and lateral deltoids for a complete growth stimulus.
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 weight for the low-rep barbell sets?
Tonal will automatically suggest a weight based on your strength score, but focus on moving the bar with explosive intent on the way up while maintaining control on the way down.
Should I use any of Tonal's dynamic weight modes?
Eccentric mode is excellent for the lateral raises and tricep extensions to add extra load during the lengthening phase of the muscle.
What if I cannot finish the final reps of the triceps finisher?
Ensure Spotter Mode is active so Tonal can automatically reduce the digital weight if it senses you are struggling to complete the full range of motion.