Shoulders Hypertrophy Workout - 30min Beginner
This workout maximizes shoulder width and tricep definition through a combination of heavy presses and high-volume isolation work. You will use foundational movements like the overhead press to build strength while targeting all three heads of the deltoids for a complete upper body pump. It is designed for beginners who want to see visible muscle growth in their arms and shoulders using only handles.
This session is ideal for beginner lifters or professionals who want to improve their upper body aesthetics and overhead strength. It is a great choice for anyone looking to fill out their shirt sleeves and improve posture.
Equipment
Workout Plan
Rest 90 seconds between heavy compound sets to recover strength and 60 seconds between isolation exercises to maintain metabolic stress.
Bench Press
Chest, Triceps, Abs
Control the digital weight on the way down and exhale as you press the handles together over your chest.
Lateral Raise
Shoulders
Lead with your elbows and imagine pushing the handles out toward the side walls for maximum shoulder tension.
Front Raise
Shoulders, Abs
Maintain a slight bend in your elbows and lift the handles to shoulder height using a slow and controlled tempo.
Reverse Grip Triceps Extension
Triceps, Forearms
Keep your palms facing up and pin your elbows to your ribs as you extend the cables toward the floor.
Standing Overhead Press
Shoulders, Triceps
Keep your core tight and press the handles straight up toward the ceiling without arching your back.
Skull Crusher
Triceps
Keep your elbows pointed at the ceiling and use Tonal smooth resistance to control the handles toward your forehead.
Why this order
We start with the standing overhead press to recruit the most muscle fiber while you are fresh, then transition into a bench press to further fatigue the triceps. The workout concludes with targeted isolation moves to ensure specific muscle groups like the lateral delts and triceps reach total failure for growth.
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 overhead press?
Tonal will suggest a starting weight based on your initial assessment; however, focus on maintaining a vertical spine before increasing the load manually.
Can I do this workout without a bench?
While the bench press and skull crushers utilize the Tonal bench, you can perform these movements on the floor if necessary, though the bench provides a better range of motion.
How often should I perform this shoulder and tricep session?
For best hypertrophy results, aim to perform this workout 1 to 2 times per week, ensuring at least 48 hours of recovery between upper body sessions.