Shoulders Endurance Workout - 30min Advanced
This high volume session targets the deltoids and triceps using a combination of heavy barbell movements and targeted handle isolation. By maintaining high rep counts and short rest periods, you will build muscular endurance and a significant metabolic burn. It is designed to challenge even advanced lifters through sheer volume and time under tension.
This is ideal for mountain bikers or swimmers who require high-repetition shoulder stability and pressing power over long durations. It is also perfect for advanced lifters looking to break a plateau through high-volume metabolic stress.
Equipment
Workout Plan
Keep rest periods to 30-45 seconds between all sets to maximize the endurance stimulus and keep your heart rate elevated.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to shift the load from your chest to your triceps.
Standing Barbell Overhead Press
Shoulders, Triceps
Drive the bar straight up and lock out your elbows while keeping your core braced to prevent arching.
Lateral Raise
Shoulders
Lead with your elbows and feel the tension of the digital weight at the very top of the movement.
Front Raise
Shoulders, Abs
Control the descent of the handles to resist Tonal's eccentric pull and maximize time under tension.
Triceps Kickback
Triceps
Squeeze your triceps at the full extension and avoid using momentum to swing the handles.
Skull Crusher
Triceps
Keep your upper arms vertical and stationary while hinging only at the elbows.
Why this order
We begin with barbell compounds to tax the largest muscle groups while you are fresh before moving into high-rep handle isolation. This transition from bar to handles minimizes setup time while allowing for a complete burnout of the lateral and anterior deltoids.
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 select for these high reps?
Start with Tonal's suggested weight but be prepared to use the weight dial to lower it by 10 or 15 percent if you cannot maintain form through the 20th rep.
Can I use Spotter Mode for the Barbell Press?
Yes, keep Spotter Mode active so Tonal can automatically reduce the digital weight if your fatigue levels peak before the set ends.
Why are there so many reps in this session?
The goal is endurance, which requires training your slow-twitch muscle fibers and improving your ability to clear lactic acid during sustained effort.