Shoulders General Fitness Workout - 45min Beginner
Build a powerful upper body with this focused shoulder and triceps session. You will use a combination of heavy overhead presses and high volume isolation moves to shape your deltoids. This workout is designed to maximize your time on Tonal by grouping accessory changes efficiently.
This session is perfect for beginners who want to build upper body stability and defined shoulders. It is also a great choice for recreational swimmers or tennis players looking to improve their overhead power.
Equipment
Workout Plan
Rest 90 seconds between your heavy overhead presses. For isolation moves like raises and extensions, keep rest to 60 seconds to maintain a high heart rate.
Standing Incline Press
Shoulders, Chest, Triceps
Drive the handles upward and inward toward each other to maximize tension on the shoulders.
Lateral Raise
Shoulders
Lead with your elbows and imagine pushing the handles away from your body toward the side walls.
Front Raise
Shoulders, Abs
Keep a slight bend in your elbows and control the digital weight as it pulls your arms back down.
Seated Overhead Press
Shoulders, Triceps
Sit tall and press the handles until your arms are fully extended without locking the elbows.
Triceps Extension
Triceps
Pin your elbows to your ribs and use the rope to pull the weight down until your arms are straight.
Upright Row
Shoulders, Biceps
Pull the rope toward your chin while keeping your elbows higher than your wrists throughout the movement.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead and flare your elbows out to engage the back of your shoulders.
Overhead Triceps Extension
Triceps
Keep your upper arms tucked close to your ears while extending the rope toward the ceiling.
Why this order
We start with the seated overhead press to safely move the most weight while your energy is highest. The workout then moves into high volume handle based accessories before finishing with a rope only block to minimize equipment transitions and keep your muscles under constant tension.
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 weight should I select for the overhead press?
Tonal will suggest a weight based on your digital strength assessment, but feel free to lower it by 10% if your form starts to break during the later sets.
Can I do this workout without the bench?
While the seated press uses the bench for stability, you can perform it as a standing overhead press by adjusting the arm position and using Tonal's Spotter Mode for safety.
How often should I perform this routine?
For general fitness, aim to complete this session twice a week with at least 48 hours of rest in between for optimal muscle recovery.