Shoulders General Fitness Workout - 30min Advanced
This advanced session targets the shoulders and triceps using a blend of heavy barbell strength and high-volume isolation work. You will begin with a powerful seated press before moving through targeted movements designed to broaden the delts and sharpen the triceps. It is a comprehensive approach for building an aesthetic and functional upper body.
This workout is designed for experienced lifters and athletes who want to increase their overhead stability and upper body hypertrophy. It is ideal for those who have mastered Tonal's accessory transitions and want a fast-paced, high-intensity session.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets, 60s for handle accessories, and 30-45s for rope finishers.
Barbell Seated Overhead Press
Shoulders, Triceps
Engage Tonal's spotter mode to safely push for max effort on the vertical drive of this heavy barbell press.
Standing Incline Press
Shoulders, Chest, Triceps
Maintain a slight forward lean and press the smart handles upward at a 45-degree angle toward the ceiling.
Lateral Raise
Shoulders
Think about pushing the handles toward the side walls rather than just lifting them up to maximize medial delt tension.
Skull Crusher
Triceps
Keep your elbows narrow and fixed in space as you lower the digital weight toward your forehead.
Triceps Extension
Triceps
Lock your upper arms against your ribs and spread the rope ends at the bottom for a peak triceps contraction.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead while actively driving your elbows back and wide at the end of the range.
Why this order
The workout begins with the heaviest compound movement to utilize peak energy levels for overhead pressing power. We transition from barbell to handles and finally to the rope to maximize equipment efficiency while progressing from strength-focused low reps to metabolic-driven high reps. This sequence ensures maximal fiber recruitment before inducing a deep muscle pump.
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
Which dynamic weight mode should I use for the barbell press?
Eccentric mode is highly recommended for the Seated Overhead Press to challenge your ability to control the weight on the way down, which is excellent for building strength.
Can I substitute the Seated Overhead Press with a standing version?
Yes, but the seated version on the bench allows you to isolate the shoulders and push heavier digital weight without your core being the limiting factor.
What should I do if my triceps fatigue before the final finisher?
If you cannot hit the 20-rep target on the Triceps Extension, simply use the Smart Handle's button to decrease the weight by a few pounds mid-set and keep moving.
How often should I perform this specific shoulder and triceps session?
Because of the high intensity and advanced rep schemes, performing this workout once or twice per week with at least 48 hours of recovery is optimal.