Shoulders General Fitness Workout - 60min Beginner
Focus on sculpting the deltoids and strengthening the triceps through a progression of heavy presses and targeted isolation movements. You will utilize Tonal's constant digital tension to build upper body stability and definition. Perfect for those looking to improve overhead strength and arm aesthetics.
This workout is ideal for beginners wanting to build foundational upper body strength or athletes like swimmers and tennis players who need robust shoulder health.
Equipment
Workout Plan
Rest 90-120s between heavy compound presses, 60s for isolation exercises, and 45s for the final burnout sets.
Bench Press
Chest, Triceps, Abs
Keep your elbows at a 45-degree angle to protect your joints as Tonal applies consistent digital weight.
Standing Incline Press
Shoulders, Chest, Triceps
Focus on the upper chest and front deltoids by pushing the handles diagonally upward.
Lateral Raise
Shoulders
Lead with your elbows and feel the resistance pull against you as you lower the handles slowly.
Front Raise
Shoulders, Abs
Keep your core tight to prevent swaying as you lift the handles to shoulder height.
Triceps Kickback
Triceps
Fully extend your arms at the back of the movement and pause to maximize tricep engagement.
Standing Pallof Press
Obliques
Resist the pull of the cable toward the Tonal by engaging your shoulders and core.
Standing Overhead Press
Shoulders, Triceps
Press the handles straight up toward the ceiling while maintaining a solid base through your feet.
Skull Crusher
Triceps
Keep your elbows tucked in and pointed toward the ceiling to isolate the triceps against Tonal's tension.
Why this order
This session follows a classic compound-to-isolation progression, starting with heavy overhead and bench presses to engage maximum muscle fibers while fresh. We then move into isolation exercises for different deltoid heads and triceps to ensure comprehensive development without early fatigue.
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 heavy should I start with these exercises?
Let Tonal's initial assessment guide the weight; for beginners, focus on completing all reps with perfect form before manually increasing the resistance.
Can I do the bench press without the Tonal bench?
If you do not have a bench, you can perform the movements as a floor press, though your range of motion will be slightly limited.
How often should I perform this shoulder and triceps session?
For general fitness and recovery, performing this workout 1-2 times per week is ideal to allow the shoulder joints to rest between sessions.