Shoulders Endurance Workout - 45min Advanced
Build unrelenting muscular endurance and definition in your deltoids and triceps with this high-volume session. You will use a combination of heavy barbell compounds and high-rep handle isolation to push your capacity to the limit. This workout is specifically designed to maximize time under tension using Tonal's constant digital resistance.
This session is designed for advanced lifters and overhead athletes, such as swimmers or volleyball players, who require high-repetition shoulder stability and endurance. It is also ideal for those looking to improve muscle definition through metabolic stress.
Equipment
Workout Plan
Maintain a high pace with 30 to 45 seconds of rest between all sets to keep your heart rate elevated.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked and use the bar's smart buttons to engage weight only when your wrists are stable.
Standing Barbell Overhead Press
Shoulders, Triceps
Press the bar vertically while maintaining a rigid core to prevent the digital weight from pulling you off balance.
Standing Incline Press
Shoulders, Chest, Triceps
Lean slightly into the cables to target the upper clavicular head of the deltoids.
Lateral Raise
Shoulders
Control the descent to resist Tonal's constant tension, stopping the handles just at hip level.
Front Raise
Shoulders, Abs
Raise the handles to eye level, using a slow tempo to maximize time under tension against the digital resistance.
Triceps Kickback
Triceps
Fully extend your arms to feel the digital weight peak at the top of the contraction.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Explode through the rotation and use the smart handles to maintain a snappy, athletic tempo for this finisher.
Skull Crusher
Triceps
Keep your elbows pointed at the ceiling and do not let the cables pull your arms back past vertical.
Why this order
This workout follows a compound-to-isolation progression, starting with heavy barbell movements to fatigue the primary movers before moving into accessory handles. We group the barbell movements at the beginning to minimize equipment transitions, followed by a high-rep isolation block that targets the lateral and rear heads of the deltoid.
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 should I do if the digital weight feels too heavy during the high-rep sets?
Tonal will automatically adjust based on your fatigue, but you can manually lower the weight by 1-2 pounds if you find your form breaking down before you reach the 20-rep mark.
Why are the rest periods so short for an advanced workout?
Since our goal is endurance, short rest periods of 30-45 seconds force your muscles to recover faster and improve your metabolic conditioning.
Can I use Spotter Mode on the Barbell Overhead Press?
Yes, Spotter Mode is highly recommended for the overhead press to help you finish those final endurance reps safely if your pace slows down.