Shoulders Functional Workout - 60min Advanced
This high-performance session blends heavy overhead pressing with integrated total-body stability to build bulletproof shoulders and explosive triceps. You will navigate through complex movement patterns that challenge your balance while maintaining high tension on the cables. Perfect for athletes who need functional overhead strength and structural integrity.
Ideal for advanced lifters, overhead athletes, or CrossFit enthusiasts looking to improve their overhead stability and pressing power. This workout targets structural balance to prevent common shoulder injuries.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60-90s between accessories, 30-45s during supersets.
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 imagine pushing your head through the window of your arms at the top.
Single Leg Pallof Press
Obliques, Abs, Shoulders
Resist the cable's pull toward the machine by bracing your obliques and rooting your standing foot.
Lateral Raise
Shoulders
Lead with your elbows and pause for a half-second at the top to fight the cable's tension.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot on your back foot and drive the power from your hips into the handle.
Skull Crusher
Triceps
Keep your upper arms perpendicular to the floor and only move at the elbow joint.
Standing Face Pull
Back, Shoulders
Pull the center of the rope toward your forehead while flaring your elbows out to engage the rear delts.
Overhead Triceps Extension
Triceps
Extend your arms fully toward the ceiling and use Tonal's constant tension to control the descent.
Why this order
We start with heavy barbell compounds to tax the nervous system while fresh before moving into handle-based functional stability work. The sequence finishes with high-volume rope accessories to fully exhaust the triceps and rear delts through a full range of motion.
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
Should I use Smart Flex or Eccentric mode?
For the heavy Barbell Overhead Press, use Smart Flex to push through the sticking point at the top while keeping the weight heavy at the bottom.
How do I handle the balance on the Single Leg Pallof Press?
Focus your gaze on a fixed point and engage your core before the weight turns on; Tonal's digital weight will challenge your stability more than traditional weights.
What if the weight feels too light during the Rotational Punch?
Increase the speed of your movement; Tonal's dynamic weight sensing will respond to your velocity, providing more resistance as you punch faster.