Shoulders General Fitness Workout - 20min Intermediate
Sculpt defined shoulders and strong triceps with this efficient 20-minute upper body session. You will use a combination of heavy barbell work and targeted handle accessories to maximize muscle engagement. This routine is designed to build overhead stability and pressing power for a well-rounded physique.
This workout is ideal for intermediate lifters or overhead athletes looking to improve their pressing mechanics and upper body aesthetics. It is a perfect supplemental session for swimmers, CrossFitters, or anyone aiming for boulder shoulders.
Equipment
Workout Plan
Rest 90 seconds after the barbell compound sets and 60 seconds between isolation and finisher exercises to maintain intensity.
Standing Barbell Overhead Press
Shoulders, Triceps
Engage your core to prevent arching your back against the digital weight as you press the bar toward the ceiling.
Lateral Raise
Shoulders
Control the descent to resist Tonal's constant tension, stopping your hands at shoulder height.
Skull Crusher
Triceps
Keep your elbows fixed in space and use the handles to drive the weight up without flaring your arms.
Triceps Extension
Triceps
Pull the rope apart at the bottom of the movement to maximize the contraction in your triceps.
Why this order
This session begins with a heavy barbell overhead press to capitalize on fresh motor units before moving into handle-based isolation. By grouping the lateral raises and skull crushers, we minimize transitions while moving from shoulder-dominant to triceps-dominant work. The workout concludes with a high-rep rope finisher to fully exhaust the triceps through a long 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
What should I do if the barbell weight feels too heavy for the overhead press?
Tonal's digital weight is 1:1, so if you're struggling, tap the weight icon to lower it by 1-2 lbs or let Spotter Mode kick in if you hit a sticking point.
Do I need to use the bench for the Skull Crushers?
Yes, using the Tonal bench allows for a greater range of motion and better stability so you can focus entirely on the triceps extension.
How often can I perform this shoulder and triceps focused routine?
Since this is a targeted session, aim for 1-2 times per week, ensuring at least 48 hours of recovery between upper-body pressing workouts.