Shoulders General Fitness Workout - 45min Advanced
This high-intensity session prioritizes structural overhead strength before moving into targeted hypertrophy for the deltoids and triceps. You will utilize advanced barbell compounds and rope isolation finishers to ensure complete shoulder development and arm definition. It is designed for those who want to push their upper body pressing capacity to the next level.
Ideal for advanced lifters or overhead athletes like volleyball players and swimmers looking to build functional pressing power. It is also perfect for anyone aiming for the boulder shoulder aesthetic through high-volume isolation.
Equipment
Workout Plan
Rest 90 to 120s between heavy barbell sets, 60s for handle accessories, and 30 to 45s for the final rope burnout block.
Standing Barbell Overhead Press
Shoulders, Triceps
Engage Tonal's Smart Flex to maximize resistance at the top of the press where you are strongest.
Lateral Raise
Shoulders
Think about reaching the handles toward the side walls rather than just lifting them up.
Reverse Fly
Back, Shoulders
Squeeze your shoulder blades together at the peak and resist the Tonal's pull on the way back in.
Triceps Extension
Triceps
Lock your upper arms against your torso and focus on the hard squeeze at the bottom of the movement.
Overhead Triceps Extension
Triceps
Keep your elbows pinned toward your ears and fully extend the rope toward the ceiling.
Standing Face Pull
Back, Shoulders
Pull the center of the rope toward your forehead while flaring your elbows out to target the rear delts.
Why this order
The workout begins with the most taxing barbell compound movements to capitalize on peak energy for maximum force production. We then transition to isolation work using handles and ropes, moving from the largest muscle heads to the smallest stabilizers to ensure total fatigue. This sequence minimizes accessory changes by grouping bar, handle, and rope movements together.
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 Spotter Mode for the Barbell Bench Press?
Yes, Tonal's Spotter Mode is highly recommended for the Close Grip Bench Press so you can safely push to failure on the final reps.
Why are the reps lower for the first two exercises?
Those are your primary strength builders; lower reps with higher digital weight allow you to recruit more motor units and build raw power.
How do I handle the weight increase on lateral raises?
Use Tonal's 1lb increments to your advantage; even a small increase in digital weight feels significant on isolation movements.