Shoulders Hypertrophy Workout - 60min Intermediate
This intensive shoulder and tricep session utilizes a mix of heavy barbell compounds and precise handle isolations to maximize muscle growth. You will start with high-load pressing movements to recruit maximum fibers before moving into targeted accessory work that shapes the lateral and posterior deltoids. By finishing with high-volume tricep extensions, you ensure a complete hypertrophy stimulus for the entire upper arm and shoulder girdle.
This workout is designed for intermediate lifters who want to improve their overhead pressing strength and aesthetic shoulder width. It is also ideal for athletes in throwing or pushing sports who need robust shoulder stability and tricep power.
Equipment
Workout Plan
Rest 90 seconds after heavy barbell sets, 60 seconds for handle accessories, and 45 seconds for finishers.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked and engage Spotter Mode if you struggle to finish the final reps.
Standing Barbell Overhead Press
Shoulders, Triceps
Press the bar vertically while Tonal's digital weight provides constant resistance on the way down.
Standing Incline Press
Shoulders, Chest, Triceps
Drive through the handles and focus on the upper chest contraction at the top of the movement.
Lateral Raise
Shoulders
Maintain a slight bend in your elbows and control the cables as they pull your arms back down.
Reverse Fly
Back, Shoulders
Squeeze your shoulder blades together at the peak of the movement to target the rear deltoids.
Front Raise
Shoulders, Abs
Lift to shoulder height and avoid swinging by letting Tonal's weight keep you honest.
Half Kneeling Single Arm Overhead Press
Shoulders, Obliques
Stay tall and resist the cable's pull to keep your core braced during the unilateral press.
Skull Crusher
Triceps
Lower the handles toward your temples with control to maximize the eccentric stretch on the triceps.
Why this order
The workout begins with heavy barbell presses to leverage Tonal's digital weight for maximum mechanical tension when your energy is highest. The plan then transitions to handle-based isolation exercises to allow for a better range of motion and targeted fatigue in the lateral and rear delts. Finally, we isolate the triceps to failure using higher rep ranges 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
What if the Barbell Overhead Press feels too heavy?
Tonal automatically adjusts to your strength, but you can use the weight dial to decrease it by one or two pounds if you feel your form breaking down.
Can I use the rope instead of handles for the triceps extension?
While this plan uses handles for consistent tracking, you can swap for the rope accessory if you prefer the grip, provided you maintain the prescribed rep count.
Why are some exercises single-arm?
Unilateral work on Tonal helps identify and correct strength imbalances between your left and right shoulders, which is essential for long-term joint health.
How do I know if I am hitting the right hypertrophy intensity?
Aim for a weight where the last two reps of every set feel very challenging, but Tonal's Spotter Mode does not need to intervene.