Shoulders Functional Workout - 60min Intermediate
This intermediate shoulder and triceps session focuses on overhead stability and multi-planar pressing to build resilient upper body strength. You will progress from heavy barbell work to unilateral stability exercises that challenge your core and shoulder girdle. By integrating Tonal's digital weight with isolation finishers, you will achieve total muscle fatigue while improving athletic posture.
This session is for intermediate lifters or overhead athletes looking to improve shoulder durability and pressing power. It is particularly effective for those who want to balance hypertrophy with core-stabilized movement patterns.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets, 60-90s between handle accessories, and 30-45s during the final burnout finishers.
Standing Barbell Overhead Press
Shoulders, Triceps
Use Tonal Barbell Mode to maintain a vertical bar path while keeping your glutes squeezed for stability.
Standing Incline Press
Shoulders, Chest, Triceps
Control the digital weight eccentric to feel the stretch in your front delts before driving upward.
Lateral Raise
Shoulders
Imagine reaching for the side walls with the handles rather than just lifting them up to maximize delt engagement.
Reverse Fly
Back, Shoulders
Keep a slight bend in the elbows and focus on squeezing your shoulder blades toward the Tonal center.
Half Kneeling Pallof Press
Obliques, Abs, Shoulders
Fight the lateral pull of the Tonal cable by bracing your midsection as you extend your arms.
Half Kneeling Single Arm Overhead Press
Shoulders, Obliques
Engage your core to prevent the cable from pulling your torso toward the Tonal arm as you press.
Single Arm Triceps Extension
Triceps
Use your non-working hand to stabilize your torso as you drive the rope toward the floor.
Aero Mini Pull
Back, Triceps
Maintain high speed and tension on the cables to flush the triceps with blood during this burnout.
Overhead Triceps Extension
Triceps
Keep your elbows tucked close to your head and use the rope's flexibility for a full range of motion.
Why this order
The workout begins with the heaviest barbell compound movement to maximize power while the nervous system is fresh. It then transitions into unilateral work using handles and ropes to address muscle imbalances and refine shoulder stability. The session ends with high-rep finishers to maximize time-under-tension and metabolic stress in the triceps.
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 start with for the barbell press?
Tonal will suggest a weight based on your profile, but for functional stability, you should focus on a weight that allows for a full range of motion without arching your lower back.
How do I handle the unilateral movements if one side is weaker?
Always start with your weaker arm; Tonal's digital weight will help you maintain consistent resistance, and you can use Spotter Mode if you struggle to finish the final reps.
Can I substitute the standing exercises for seated versions?
While you can sit, the standing and kneeling positions are programmed specifically to increase functional core engagement and reflexive stability.
How often should I perform this specific shoulder workout?
For best results, incorporate this once or twice a week, ensuring at least 48 hours of recovery to protect the rotator cuff and smaller stabilizing muscles.