Shoulders Hypertrophy Workout - 20min Advanced
A high-intensity session designed to maximize hypertrophy in the deltoids and triceps through heavy barbell work and targeted isolation. You will utilize advanced movement patterns to trigger muscle growth and improve overhead stability. This workout is efficient and leaves no fiber untouched in your upper pushing chain.
This session is for advanced lifters and athletes who want to increase shoulder width and triceps thickness. It is ideal for those with limited time who need a professional-grade hypertrophy stimulus.
Equipment
Workout Plan
Rest 90s between heavy barbell sets and 60s for handle-based isolation movements.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to shift the load onto your triceps.
Standing Barbell Overhead Press
Shoulders, Triceps
Engage your core and squeeze your glutes to create a stable base for this heavy overhead press.
Lateral Raise
Shoulders
Lead with your elbows and pause for a split second at the top to maximize lateral delt tension.
Skull Crusher
Triceps
Keep your upper arms vertical and fixed while using Tonal's digital weight to control the descent.
Why this order
The workout begins with the Standing Barbell Overhead Press to tax the shoulders while the central nervous system is fresh, followed by the Close Grip Bench to target the triceps with heavy resistance. We group the barbell exercises first to minimize equipment changes before finishing with high-rep handle isolations to drive metabolic stress and muscle volume.
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 Standing Barbell Overhead Press?
Tonal will suggest a weight based on your digital strength assessment, but ensure you can maintain a neutral spine without arching your back before increasing the load.
Which Tonal dynamic weight mode is best for this workout?
For the hypertrophy goal, try using 'Eccentric' mode on the barbell movements to add 20 percent more weight on the lowering phase, which is a key driver for muscle growth.
Can I substitute the handles for the bar on the final two movements?
The handles are intentionally selected for the Lateral Raise and Skull Crusher to allow for a more natural range of motion and better isolation of the target muscles compared to a fixed bar.