Shoulders General Fitness Workout - 45min Advanced
This high-intensity shoulder and triceps session utilizes advanced compound movements to build overhead strength and stability. You will progress from heavy standing presses to isolation finishers that maximize the pump using Tonal's constant digital tension. It is designed for experienced lifters looking to push their upper body limits.
This is for advanced lifters or overhead athletes like volleyball or tennis players who need both raw power and fine-tuned shoulder stability.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60-90s between accessories, and 30-45s for high-rep finishers.
Standing Incline Press
Shoulders, Chest, Triceps
Press at a 45-degree angle to target the upper chest and front delts using constant cable tension.
Lateral Raise
Shoulders
Lead with your elbows and maintain a slight forward lean to keep the resistance on the lateral deltoids.
Front Raise
Shoulders, Abs
Control the descent of the handles to maximize time under tension for the anterior delts.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Rotate through your core and snap the handle forward to trigger Tonal's power output tracking.
Standing Overhead Press
Shoulders, Triceps
Drive the handles upward and lock out at the top, allowing Tonal's digital weight to challenge your stability.
Skull Crusher
Triceps
Lower the handles toward your temples while keeping your elbows pointed toward the ceiling.
Why this order
We start with heavy overhead presses to leverage peak energy for maximum recruitment before moving into accessory deltoid work. The session concludes with floor-based stability and triceps isolation to fully exhaust the muscles while maintaining joint health.
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 do I handle the digital weight on the Rotational Punch?
Use the Smart Handles to engage the weight only when you are in position; start with a lighter load to master the speed.
What if the Half Turkish Get-up feels too heavy?
Tonal's digital weight can be adjusted in 1lb increments, so find a weight that allows for perfect form without compromising shoulder safety.
Should I use any of Tonal's dynamic weight modes?
Yes, use Eccentric mode on the Skull Crushers to increase the challenge during the lowering phase of the movement.