Shoulders Hypertrophy Workout - 20min Beginner
This shoulder and tricep focused session uses a hypertrophy-based approach to build upper body mass and definition. You will progress from heavy overhead pressing to targeted isolation movements to maximize muscle fiber recruitment. It is designed specifically for beginners who want a structured and effective arm and shoulder pump.
This workout is ideal for beginner lifters looking to increase upper body size and pressing strength. It is perfect for busy professionals who want a high-intensity session focused on aesthetics.
Equipment
Workout Plan
Rest 90 seconds between heavy overhead press sets and 60 seconds between isolation movements like raises and kickbacks.
Standing Incline Press
Shoulders, Chest, Triceps
Drive the handles upward and together at a 45-degree angle to engage the front deltoids.
Lateral Raise
Shoulders
Lift the handles out to the sides with a slight bend in your elbows until your arms are parallel to the floor.
Triceps Kickback
Triceps
Pin your elbows to your ribs and use Tonals digital weight to keep constant tension on the triceps.
Standing Overhead Press
Shoulders, Triceps
Press the handles straight up while keeping your core braced to prevent arching your back.
Why this order
The workout starts with the Standing Overhead Press to move the most weight while your energy is highest. It transitions into the Standing Incline Press and Lateral Raise to hit different angles of the shoulder before finishing with high-rep triceps work to drive blood flow. This sequence ensures you hit the larger compound movements before smaller muscle groups fatigue.
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 do I choose the right starting weight?
Tonal will automatically suggest a weight based on your initial assessment, but feel free to adjust the weight manually during the first set if it feels too light for 8 to 12 reps.
Should I use any specific Tonal weight modes?
For hypertrophy, try adding Eccentric Mode to the Overhead Press to increase the challenge during the lowering phase of the movement.
Is it okay to do this workout two days in a row?
It is better to wait at least 48 hours between sessions targeting the same muscle group to allow for proper recovery and muscle growth.