Shoulders Endurance Workout - 45min Intermediate
Build relentless shoulder stamina and triceps definition with this high volume session. By combining heavy barbell compounds with high rep handle isolation, you will improve muscular endurance while keeping your heart rate elevated. It is the perfect challenge for athletes looking to push past plateaus and build overhead stability.
This is ideal for swimmers, climbers, or overhead athletes who need sustained upper body power. It is also great for anyone looking to improve muscle tone and cardiovascular conditioning through resistance training.
Equipment
Workout Plan
Keep rest periods short to maintain the endurance stimulus. Aim for 45 to 60 seconds between barbell sets and 30 seconds for isolation and finishers.
Standing Barbell Overhead Press
Shoulders, Triceps
Keep your core braced as Tonal provides steady digital resistance throughout the press.
Lateral Raise
Shoulders
Imagine reaching the handles out toward the walls to fully engage the side of your shoulders.
Reverse Grip Triceps Extension
Triceps, Forearms
Maintain a slight lean forward and fully lock out your elbows at the bottom of each rep.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Drive through your feet and rotate your hips to power the punch through Tonals cables.
Seated Overhead Press
Shoulders, Triceps
Push the handles toward the ceiling and avoid arching your back against the bench.
Skull Crusher
Triceps
Lower the handles toward your forehead while keeping your upper arms vertical and stationary.
Why this order
We lead with barbell compounds to capitalize on fresh motor units before moving into high-volume handle work that targets all three heads of the deltoids. Grouping the barbell work first minimizes accessory swaps, while the final rotational punches act as a metabolic finisher to exhaust any remaining fibers.
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 weight should I select for these high-rep sets?
Since this is an endurance workout, select a weight that allows you to complete the full rep range with good form. Tonals digital weight can feel heavier than traditional weights during high-volume sets, so start slightly lighter than your max effort.
Can I use Spotter Mode during this workout?
Yes, Spotter Mode is highly recommended for the overhead press and bench press exercises. It will automatically reduce the weight if you struggle during the final reps of an endurance set, allowing you to finish the volume safely.
How do I handle the transitions between the bar and handles?
This workout is grouped to minimize changes. Complete all barbell exercises first, then switch to handles for the remainder of the session to keep your heart rate up and maintain the endurance stimulus.