Shoulders Endurance Workout - 20min Advanced
This high intensity endurance session pushes your upper body limits by targeting the deltoids and triceps with high volume barbell and handle work. You will move through advanced compound lifts into focused isolation to build muscular stamina and definition. It is designed for experienced lifters who want to test their grit against the digital tension of Tonal.
This workout is ideal for climbers and swimmers who require high-level overhead stamina and shoulder stability. It is also a great metabolic challenge for advanced lifters looking to improve work capacity.
Equipment
Workout Plan
Keep rest periods strictly between 30-45 seconds to maximize the endurance stimulus and metabolic stress.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked tight to your ribs to shift the load from your chest to your triceps.
Standing Barbell Overhead Press
Shoulders, Triceps
Engage your core to maintain a neutral spine against the Tonal bar's constant overhead resistance.
Lateral Raise
Shoulders
Lead the movement with your elbows and maintain a slight bend to keep tension on the lateral deltoids.
Why this order
The routine follows a compound to isolation progression to maximize efficiency within a short window. We use the straight bar for the first three movements to minimize equipment transitions while pre-exhausting the triceps before finishing with high-rep lateral raises.
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
Can I use the Straight Bar for the entire workout?
You will need to switch to the Smart Handles for the Lateral Raise to ensure a natural shoulder recruitment pattern that the bar cannot provide.
The reps are very high, should I lower the weight manually?
Tonal's AI will adjust based on your performance, but for endurance, prioritize completing the full rep count with good form over lifting maximum weight.
How often should I perform this shoulder endurance session?
Because this targets smaller muscle groups with high volume, once or twice a week is sufficient when paired with a balanced split.