Shoulders Hypertrophy Workout - 60min Advanced
Transform your upper body with this high-intensity hypertrophy session targeting the shoulders and triceps. You will use a combination of heavy barbell presses and focused isolation movements to ensure comprehensive muscle growth. This session is designed to push advanced athletes to their peak capacity using Tonal's unique resistance profiles.
Ideal for advanced lifters and strength athletes who want to push their upper body limits and maximize deltoid definition. It is perfect for those training for aesthetics or improved overhead performance in sports.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets, 60-70s between handle accessories, and 45s during the final rope finishers.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked near your ribs to maximize triceps engagement on the smart bar.
Standing Barbell Overhead Press
Shoulders, Triceps
Brace your core and use the digital weight's constant tension to maintain stability at the lockout.
Lateral Raise
Shoulders
Lead with your elbows and imagine pushing the handles toward the side walls.
Front Raise
Shoulders, Abs
Control the descent to resist the cable pull as you lower the handles back down.
External Shoulder Rotation
Shoulders, Abs
Keep your elbow glued to your side while rotating the handle outward to strengthen the cuff.
Skull Crusher
Triceps
Keep your upper arms stationary as you pivot from the elbow using the smart handles.
Triceps Extension
Triceps
Flare the rope ends apart at the bottom of the movement for a peak contraction in the triceps.
Standing Face Pull
Back, Shoulders
Pull the rope ends toward your ears and squeeze your shoulder blades at the peak of the movement.
Overhead Triceps Extension
Triceps
Step forward to create a deep stretch in the triceps before extending the rope overhead.
Why this order
This session employs a compound-to-isolation sequence, starting with heavy barbell movements to capitalize on fresh energy stores. We group exercises by accessory to minimize setup time, transitioning from the bar to handles and finishing with high-volume rope work to drive metabolic stress.
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 handle the digital weight for the heavy barbell presses?
Start with a weight that allows you to maintain strict form, and let Tonal's AI suggest increases as your strength improves.
Should I use any of the Tonal dynamic weight modes?
Yes, Eccentric mode is highly effective for the skull crushers and overhead presses to increase time under tension for muscle growth.
Can I swap the Standing Overhead Press for the Seated version?
The standing version requires more core stability, but if you have low ceiling clearance, the seated barbell overhead press is a perfect advanced substitute.
What if the weight feels too light during the high-rep finishers?
Use the Burnout mode or simply focus on a slower tempo to increase the metabolic demand at the end of the session.