Shoulders Hypertrophy Workout - 45min Advanced
Target boulder shoulders and defined triceps with this advanced hypertrophy session. You will lead with heavy barbell compounds to maximize mechanical tension before transitioning into high-volume handle isolations that emphasize the pump. This high-intensity routine uses varied rep ranges to ensure complete muscle fiber recruitment across all three deltoid heads.
This session is designed for advanced lifters and athletes looking to increase upper body width and pressing power. It is ideal for those who have mastered basic movements and want to overcome hypertrophy plateaus using Tonal's digital weight features.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets, 60-90s between handle accessories, and 30-45s during the final burnout finishers.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to shift the load from your chest to your triceps.
Standing Barbell Overhead Press
Shoulders, Triceps
Drive the bar upward aggressively and use Tonal's digital weight to control the negative for 2 seconds.
Lateral Raise
Shoulders
Lead with your elbows and pause at the top to fight the constant cable tension at the peak of the movement.
Reverse Fly
Back, Shoulders
Maintain a soft bend in the elbows and squeeze your shoulder blades together to target the rear deltoids.
Standing Incline Press
Shoulders, Chest, Triceps
Press the handles at a 45-degree angle upward as a final burnout for the front delts and triceps.
Why this order
This workout follows a classic compound-to-isolation progression, starting with the most taxing barbell overhead movements to utilize fresh energy for strength. We group all barbell movements at the start to minimize equipment transitions before moving into handle-based isolation work. The session concludes with a high-rep burnout to maximize metabolic stress and blood flow for muscle 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
How should I handle the digital weight for the barbell overhead press?
Start with Tonal's suggested weight and ensure Spotter Mode is active. For these lower-rep sets, focus on explosive concentric movements and controlled negatives.
Can I swap the barbell for handles on the bench press?
This workout specifically uses the bar for the first half to allow for higher mechanical tension, but you can switch to handles if you have a shoulder injury that requires a more neutral grip.
What should I do if the 20-rep finisher feels too light?
If you reach the end of the set and feel you have more than 2 reps left in the tank, enable Tonal's Burnout Mode or increase the weight by 2-5 pounds for the final set.