Shoulders General Fitness Workout - 20min Advanced
This high-intensity session targets your deltoids and triceps using advanced barbell variations to maximize overhead stability and pressing power. By focusing on heavy compound lifts followed by high-volume isolation, you will stimulate muscle growth and improve functional strength. It is an efficient 20-minute blast designed for experienced lifters who need a professional-grade workout in a tight schedule.
Ideal for advanced trainees or overhead athletes like CrossFitters and volleyball players looking to increase lockout power and shoulder resilience. It is also perfect for busy lifters who prefer the stable feel of the Tonal barbell.
Equipment
Workout Plan
Rest 90 seconds between heavy overhead press sets, 60 seconds for bench press, and 30-45 seconds for isolation finishers.
Standing Barbell Overhead Press
Shoulders, Triceps
Drive the bar straight up and tuck your chin as it passes your face to maintain a vertical bar path.
Barbell Skull Crusher
Triceps
Lower the bar toward your hairline and keep your elbows pinned in toward each other throughout the set.
Why this order
The workout begins with the Standing Barbell Overhead Press to capitalize on fresh motor units for the most demanding multi-joint movement. We transition to the Close Grip Bench Press to bridge the gap between chest and triceps strength before finishing with isolation movements that utilize higher rep ranges for metabolic stress. All exercises use the straight bar to minimize equipment changes and keep your heart rate elevated.
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
Can I use the handles if the bar feels too restrictive?
While this is programmed for the bar to allow for heavier loading, you can swap to handles for more freedom of movement if you have existing shoulder impingements.
How should I determine my starting weight for the overhead press?
Tonal will suggest a weight based on your digital strength score, but for this advanced 6-rep set, ensure you are reaching near-failure by the final rep.
Why is the rep range so much higher on the Skull Crushers?
High-volume isolation at the end of the workout increases blood flow and the pump, which is essential for hypertrophy in smaller muscle groups like the triceps.