Shoulders General Fitness Workout - 60min Beginner
This targeted session focuses on building strong, stable shoulders and defined triceps through a series of foundational pressing and isolation movements. You will utilize Tonal's dynamic digital weight to master overhead stability and localized arm endurance. This workout is perfect for building the upper body strength required for both daily life and more advanced lifting programs.
Ideal for beginner lifters who want to improve their upper body aesthetics or athletes in sports like swimming or tennis that require shoulder endurance. It is also great for anyone looking to improve their posture and overhead reach.
Equipment
Workout Plan
Rest 90 seconds between compound pressing sets and 60 seconds between isolation and rope exercises.
Inline Chest Press
Chest, Triceps, Abs
Keep your elbows slightly below your shoulders to protect the joint while pressing the digital weight.
Lateral Raise
Shoulders
Raise the handles to shoulder height and control the weight on the way down using eccentric tension.
Front Raise
Shoulders, Abs
Keep a slight bend in your elbows and lift the handles until they are parallel with the floor.
Standing Overhead Press
Shoulders, Triceps
Press the smart handles directly toward the ceiling and avoid arching your lower back.
Skull Crusher
Triceps
Lower the handles toward your temples while keeping your elbows pointed straight at the ceiling.
Upright Row
Shoulders, Biceps
Pull the rope toward your chin, leading with your elbows to maximize lateral deltoid engagement.
Triceps Extension
Triceps
Keep your upper arms glued to your ribs and fully lock out your elbows at the bottom of the move.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead and pull the ends apart to engage the back of your shoulders.
Overhead Triceps Extension
Triceps
Extend the rope fully above your head and maintain a tall posture with your core engaged.
Why this order
The workout begins with the heaviest handle-based pressing movements to capitalize on early-session energy levels. It then transitions into isolation work to sculpt the deltoids before finishing with high-volume rope exercises that maximize the triceps' pump and range of motion.
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 if the weight feels too heavy during the overhead press?
Tonal's 'Spotter' feature will automatically detect if you are struggling and reduce the weight so you can finish your set safely.
How do I know if my form is correct on the Lateral Raises?
Focus on the Tonal form feedback on the screen and ensure you aren't using momentum or 'shrugging' the weight up with your traps.
Is it okay to do this workout if I have shoulder sensitivity?
Yes, but you should use the 'Weight Off' button to find a comfortable range of motion and consider reducing the resistance if you feel any sharp pain.