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Shoulders Functional Workout - 20min Advanced

This advanced functional session focuses on overhead stability and explosive pushing power through integrated movements. By combining heavy barbell presses with high-skill stability work like the Half Turkish Get-up, you will build bulletproof shoulders and powerful triceps. This workout challenges your core and upper body to work as one cohesive unit.

This session is designed for advanced lifters and overhead athletes who need both raw power and joint integrity. It is ideal for those looking to improve shoulder stability under load while building defined triceps.

20mDuration
4Exercises
12Total Sets
Shoulders, TricepsMuscles

Equipment

StraightBarHandles

Workout Plan

Rest 90-120s between heavy barbell sets, 60s for stability work, and 30s before the final burnout.

StraightBar
Standing Barbell Overhead Press

Standing Barbell Overhead Press

Shoulders, Triceps

Engage your core to prevent arching your back as you drive the Tonal bar toward the ceiling.

4 x 6
Handles
Superset

Half Turkish Get-up

Abs, Obliques, Shoulders

Keep your eyes on the handle and your elbow locked out to maintain shoulder stability throughout the move.

3 x 8

Single Arm Rotational Punch

Abs, Shoulders, Obliques, Triceps, Chest

Pivot your back foot and use the Tonal digital weight to resist the rotation for maximum power.

3 x 10
Handles
Skull Crusher

Skull Crusher

Triceps

Keep your elbows narrow and pointed at the ceiling while lowering the handles toward your temples.

2 x 15

Why this order

The workout starts with a heavy barbell compound to recruit the most motor units while you are fresh. It transitions into high-skill stability and rotational movements with handles to bridge the gap between raw strength and functional athletic performance. We finish with a high-rep isolation move to drive blood flow and ensure total triceps fatigue.

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.

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Frequently Asked Questions

Can I use Spotter Mode for the Barbell Overhead Press?

Absolutely. Turn on Spotter Mode for your heavy sets so Tonal can automatically reduce the digital weight if you struggle to finish the last rep safely.

Is the weight for the Turkish Get-up the same as my press?

No, Tonal will suggest a significantly lighter weight for stability movements. Focus on perfect form and a locked-out arm rather than maxing out the resistance.

How do I handle the cable height changes in this 20-minute window?

The workout is grouped by accessory to minimize swaps. Simply follow the on-screen prompts to adjust the arm height between the barbell and handle blocks.