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Shoulders Hypertrophy Workout - 45min Beginner

This hypertrophy session systematically builds shoulder mass and defined triceps using Tonal's dynamic resistance. You will start with foundational presses before moving into targeted isolation work that maximizes muscle fiber recruitment. It is designed to create a significant pump while maintaining a beginner-friendly approach to volume.

Ideal for beginner lifters who want to improve upper body aesthetics and pressing strength. This is also great for athletes in sports like swimming or volleyball that require strong and stable shoulders.

45mDuration
8Exercises
23Total Sets
Shoulders, TricepsMuscles

Equipment

HandlesStraightBar

Workout Plan

Rest 90 seconds between heavy compound sets. For isolation movements, keep rest periods to 60 seconds to maintain the muscle pump.

Handles
Superset
Bench Press

Bench Press

Chest, Triceps, Abs

Drive your back into the bench and explode upward, letting Tonal's digital weight provide smooth resistance.

3 x 10
Lateral Raise

Lateral Raise

Shoulders

Lead with your elbows and maintain a slight bend in the arms to isolate the side delts.

3 x 12
Handles
Superset
Front Raise

Front Raise

Shoulders, Abs

Control the descent of the handles to maximize time under tension for your front shoulders.

2 x 12
Triceps Kickback

Triceps Kickback

Triceps

Pause for a second at the peak of the extension to feel the triceps fully contract.

2 x 15
Handles
Superset
Standing Overhead Press

Standing Overhead Press

Shoulders, Triceps

Press the handles straight up while keeping your core braced to prevent your back from arching.

4 x 8
Skull Crusher

Skull Crusher

Triceps

Keep your elbows tucked and stationary as you lower the handles toward your forehead.

3 x 12
StraightBar
Superset

Barbell Front Raise

Shoulders, Abs

Maintain a slight bend in your knees and use a steady tempo with the smart bar.

3 x 10

Reverse Grip Barbell Triceps Extension

Triceps

Focus on the squeeze at the bottom of the movement using the underhand grip on the bar.

3 x 12

Why this order

The workout begins with the Standing Overhead Press to utilize maximum energy for the primary compound movement. We then transition into isolation exercises for the deltoids before finishing with a dedicated tricep block to ensure full muscular exhaustion.

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Frequently Asked Questions

What weight should I start with for the lateral raises?

Tonal will suggest a weight based on your initial assessment. For isolation moves like lateral raises, it is better to prioritize form and a high rep count over moving heavy digital weight.

Can I use the bar for the entire workout?

This plan uses handles for better range of motion on isolations, but we finish with the bar to provide a different stimulus and build grip stability in the final sets.

How often should I do this workout?

Aim for once or twice a week, ensuring you have at least 48 hours of rest between sessions targeting the same muscle groups for optimal muscle growth.