Shoulders Hypertrophy Workout - 60min Beginner
You will build broader shoulders and defined triceps with this beginner-friendly hypertrophy session. This workout uses a high-volume approach to maximize muscle growth by combining heavy presses with targeted isolation movements. You will master foundational movement patterns while taking advantage of Tonal's constant tension.
Perfect for beginners looking to improve upper body aesthetics and overhead strength. It is ideal for anyone transitioning from general fitness into more specialized hypertrophy training.
Equipment
Workout Plan
Rest 90s between heavy compound sets like Overhead Press and Bench Press, and 60s between isolation and accessory movements.
Bench Press
Chest, Triceps, Abs
Engage your triceps to drive the handles toward the ceiling, controlling the descent to the chest.
Lateral Raise
Shoulders
Lead with your elbows and maintain a slight bend to target the side of your shoulders.
Front Raise
Shoulders, Abs
Lift the handles to eye level and use Tonal's digital weight to resist the pull on the way down.
Seated Overhead Press
Shoulders, Triceps
Press the handles straight up while keeping your back firmly against the bench for support.
Upright Row
Shoulders, Biceps
Keep the rope close to your body and pull until your elbows are level with your shoulders.
Triceps Extension
Triceps
Lock your elbows at your sides and fully extend your arms to squeeze the triceps at the bottom.
Aero Mini Pull
Back, Triceps
Maintain high speed with short, controlled pulses to flush the triceps with blood for a final burn.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead, flaring your elbows out to engage the rear deltoids.
Overhead Triceps Extension
Triceps
Keep your upper arms stationary and use the rope to press toward the ceiling.
Why this order
This session starts with heavy overhead and chest presses to recruit the most muscle fibers while you are fresh. We then move into specific shoulder isolation to hit all three heads of the deltoid before finishing with a high-volume triceps block. Grouping exercises by handles and then rope minimizes equipment changes to keep your heart rate up.
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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 shoulder exercises?
Start with Tonal's suggested weight, but do not be afraid to adjust down if you cannot complete the full rep range with perfect form, especially on lateral raises.
Should I use any of Tonal's Smart Features?
Eccentric Mode is excellent for the isolation moves like Lateral Raises to increase time under tension, which is a key driver for muscle growth.
Can I do this workout if I have minor shoulder discomfort?
If you feel any pinching, reduce the range of motion or use the Spotter Mode to automatically lower the digital weight during the hardest parts of the lift.
How often should I repeat this workout?
For hypertrophy, aim to perform this session once or twice a week, ensuring at least 48 hours of recovery between shoulder-focused days.