Shoulders Functional Workout - 60min Intermediate
This functional shoulder and triceps session builds overhead strength while prioritizing joint stability and core integration. You will move from heavy barbell compounds to unilateral handle work designed to erase imbalances and improve athletic performance. By combining high-output presses with stability-focused carries, this workout ensures your upper body is as resilient as it is strong.
Intermediate lifters and overhead athletes, such as swimmers or volleyball players, who want to improve shoulder health and pressing power. It is also ideal for those looking for a functional approach to upper-body hypertrophy.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets, 60s for unilateral movements, and 45s for core and finishers.
Standing Barbell Overhead Press
Shoulders, Triceps
Engage your core to prevent your back from arching as you drive the bar toward the ceiling.
Waiter March
Obliques, Shoulders, Glutes
Keep your wrist stacked over your elbow and maintain a proud chest while moving.
Lateral Raise
Shoulders
Think about reaching the handles out toward the side walls rather than just lifting them up.
Reverse Grip Triceps Extension
Triceps, Forearms
Maintain a firm underhand grip and fully lock out at the bottom of the movement.
Resisted Dead Bug
Abs, Obliques, Shoulders
Press your lower back into the floor against the cable's pull to engage your deep core.
Half Kneeling Single Arm Overhead Press
Shoulders, Obliques
Squeeze the glute of your kneeling leg to create a stable base for the unilateral press.
Skull Crusher
Triceps
Fix your elbows in space and use Tonal's smooth resistance to focus on the extension.
Why this order
The session starts with high-stability barbell compounds to move the most weight while fresh, then transitions to unilateral handle work to challenge rotational stability. We finish with high-rep isolation and core-integrated movements to maximize metabolic stress and functional carryover. This progression ensures you build peak power before focusing on endurance and stability.
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
How do I choose my starting weight for the Waiter March?
Start light, as the overhead position significantly challenges your shoulder stabilizers and core; Tonal will adjust the digital weight as you demonstrate control.
Should I use any of Tonal's dynamic weight modes?
For the heavy Barbell Overhead Press, try 'Chains' mode to increase resistance at the top of the movement where you are strongest.
Can I swap the Barbell Bench Press for handles?
Yes, but using the bar allows for heavier loading and a fixed path, which is better for the strength-focused beginning of this workout.