Shoulders General Fitness Workout - 45min Advanced
This advanced upper body session prioritizes shoulder boulders and thick triceps through a high volume compound approach. By combining heavy barbell presses with targeted handle isolations, you ensure every head of the deltoid is stimulated for a complete 3D look.
Ideal for advanced lifters or overhead athletes looking to increase pressing power and shoulder stability. This is a high-intensity session for those who have mastered Tonal’s core movement patterns.
Equipment
Workout Plan
Rest 90 to 120s between heavy barbell sets, 60 to 75s for handle accessories, and 45s for high-rep finishers.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked to your ribs to maximize triceps recruitment on the bar.
Standing Barbell Overhead Press
Shoulders, Triceps
Engage your core to prevent arching your back against the digital resistance.
Half Turkish Get-up
Abs, Obliques, Shoulders
Keep your eyes on the handle and maintain a vertical arm throughout the transition.
Lateral Raise
Shoulders
Focus on leading with your elbows to isolate the lateral deltoids.
Reverse Fly
Back, Shoulders
Squeeze your shoulder blades at the peak of the movement to target the rear delts.
Reverse Grip Triceps Extension
Triceps, Forearms
Fully extend your arms to lock out the digital weight and maximize the pump.
Standing Overhead Press
Shoulders, Triceps
Drive the handles straight up and punch through the ceiling with every rep.
Why this order
We lead with heavy barbell movements to capitalize on peak neurological output while you are fresh. The workout then transitions to handle isolations to target specific muscle fibers with constant digital tension before finishing with a high-rep triceps burnout.
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 should I handle the barbell weight selection?
Start with about 60 percent of your max for the first set and let Tonal's digital weight adjust based on your power output and the Spotter mode during later sets.
Can I do this if I have a low ceiling height?
If the standing overhead press is too high, swap to the Seated Barbell Overhead Press while maintaining the same rep scheme.
What is the benefit of the Half Turkish Get-up here?
It serves as a stability anchor, forcing your shoulder stabilizers to work under tension while your primary movers are partially fatigued.