Shoulders Hypertrophy Workout - 45min Advanced
This advanced hypertrophy session maximizes shoulder and triceps growth through a combination of heavy compound lifts and high-volume isolation. You will utilize Tonal's unique digital weight modes to increase intensity and target all heads of the deltoids. This workout is designed to create a significant metabolic demand while building structural balance and pressing power.
This workout is for advanced lifters and overhead athletes who want to build aesthetic shoulder volume and lockout strength. It is ideal for those comfortable with high-intensity digital weight and complex movement patterns.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60s between isolation accessories, and 45s for the high-volume finishers.
Bench Press
Chest, Triceps, Abs
Keep your elbows slightly tucked and use Tonal's Eccentric Mode to increase time under tension on the way down.
Standing Incline Press
Shoulders, Chest, Triceps
Maintain a slight forward lean and drive the cables upward to isolate the anterior deltoids and upper chest.
Front Raise
Shoulders, Abs
Control the descent to resist the digital weight pulling you down and keep your core braced to prevent swaying.
Reverse Grip Triceps Extension
Triceps, Forearms
Keep your elbows pinned to your sides and focus on the squeeze at the bottom of each rep.
Half Turkish Get-up
Abs, Obliques, Shoulders
Maintain a vertical arm position and keep your eyes on the handle to stabilize the shoulder joint throughout the transition.
Standing Overhead Press
Shoulders, Triceps
Drive the handles straight up and engage Tonal's Spotter Mode to push through those final heavy reps.
Skull Crusher
Triceps
Lower the handles toward your forehead while keeping your elbows pointed at the ceiling to maximize triceps stretch.
Why this order
The workout begins with heavy overhead and bench presses to recruit the most muscle fibers while you are fresh. We then move into isolation work using higher rep ranges to maximize blood flow and hypertrophy in the lateral and anterior deltoids. The session finishes with stability-focused movements and high-rep triceps extensions to fully exhaust the target muscles.
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Start Free with AI CoachFrequently Asked Questions
What digital weight modes should I use for this workout?
Use Eccentric Mode for the Bench Press and Skull Crushers to maximize muscle damage for growth. For the Standing Overhead Press, enable Spotter Mode so you can safely reach failure on the heavier sets.
Can I do this workout if I have limited shoulder mobility?
If the Standing Overhead Press feels restricted, try the Seated Overhead Press variation on Tonal to provide more stability and reduce the demand on your lumbar spine.
How do I choose the right starting weight for the isolation moves?
Since Tonal suggests weights based on your history, let the initial suggestion stand but be prepared to use the 'Weight Dial' to decrease slightly if you cannot maintain form during the 15-rep sets.
Why are the Turkish Get-ups at the end of the workout?
Placing the Half Turkish Get-up at the end serves as a functional finisher that challenges your shoulder stability and core integration after the primary muscles have been fatigued.