Shoulders Hypertrophy Workout - 60min Beginner
You will build impressive upper body volume with this focused shoulder and triceps hypertrophy session. By prioritizing heavy seated presses and finishing with high-rep isolation work, you will maximize muscle fiber recruitment and metabolic stress. This beginner-friendly routine uses Tonal's digital weight to ensure perfect form while pushing your limits.
This is designed for beginner lifters who want to widen their frame and improve overhead pressing strength. It is also excellent for swimmers or overhead athletes looking to stabilize the shoulder girdle.
Equipment
Workout Plan
Rest 90 seconds between heavy compound presses, 60 seconds between isolation movements, and 45 seconds for the final triceps burnout.
Standing Incline Press
Shoulders, Chest, Triceps
Drive the handles up and away from your chest, maintaining a slight forward lean for balance.
Bench Press
Chest, Triceps, Abs
Lower the handles until your elbows slightly break the plane of your body, then drive up with control.
Lateral Raise
Shoulders
Lead with your elbows and imagine pushing the handles out toward the walls to maximize delt tension.
Reverse Fly
Back, Shoulders
Keep a soft bend in your elbows and squeeze your shoulder blades together as you pull the handles wide.
Standing Pallof Press
Obliques
Resist the Tonal pull to the side, keeping the handles centered in front of your chest.
Triceps Kickback
Triceps
Hinge at the waist and keep your upper arms glued to your ribs while extending the handles back.
Seated Overhead Press
Shoulders, Triceps
Press the handles straight up toward the ceiling while keeping your back firmly against the bench.
Skull Crusher
Triceps
Keep your elbows pinned in one spot as you lower the handles toward your forehead.
Why this order
We start with seated overhead presses to leverage the most weight while your central nervous system is fresh, followed by incline movements to hit the front delts. The workout then transitions from multi-joint handle movements to bar work to provide varied stimulus before finishing with high-rep triceps isolation.
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 much weight should I start with?
Use Tonal's suggested weight for the first set. If you can complete all reps easily, tap the weight up by 1-2 pounds for the next set using the digital weight controls.
What if I can't reach the high rep count on triceps?
Tonal's Spotter Mode will automatically reduce the digital weight if it senses you struggling, allowing you to finish the set with safe form and constant tension.
How often should I do this workout?
Because this targets small muscle groups intensely, allow at least 48 hours of recovery before training shoulders or triceps again to maximize growth.