Shoulders General Fitness Workout - 60min Intermediate
This comprehensive pressing session targets your deltoids and triceps through a sequence of heavy compounds and high-volume isolation. You will utilize both the bar and handles to challenge your stability and maximize muscle growth. It is perfect for those looking to build upper body power and defined arms.
This workout is designed for intermediate lifters who want to improve their overhead pressing strength and aesthetic arm definition. It is ideal for recreational athletes or anyone looking to increase upper body pushing power.
Equipment
Workout Plan
Rest 90-120s between heavy barbell presses, 60-90s between shoulder accessories, and 30-45s for triceps finishers.
Barbell Bench Press
Chest, Triceps, Abs
Keep your elbows at a 45-degree angle to protect your shoulders while maximizing triceps engagement.
Standing Barbell Overhead Press
Shoulders, Triceps
Engage your glutes and core to keep the Tonal bar path vertical without arching your back.
Lateral Raise
Shoulders
Lead with your elbows and feel the digital weight pull against your shoulders at the top of the movement.
Front Raise
Shoulders, Abs
Control the descent to utilize Tonal's constant tension and prevent the handles from snapping back.
Reverse Grip Triceps Extension
Triceps, Forearms
Squeeze your triceps at the bottom of the movement and keep your upper arms stationary.
Triceps Kickback
Triceps
Fully extend your arms at the peak of the contraction to maximize the isolation of the triceps.
Standing Overhead Press
Shoulders, Triceps
Use the smart handles to maintain a neutral grip and focus the tension on your anterior deltoids.
Skull Crusher
Triceps
Keep your elbows pinned toward the ceiling and use the handles to drive the weight upward with your triceps.
Why this order
The session starts with multi-joint barbell movements to capitalize on peak energy levels for maximum strength gains. We then move to isolation exercises with handles to target the lateral and anterior deltoids and finish with triceps-specific fatigue. This compound-to-isolation approach ensures comprehensive muscle fiber recruitment throughout the workout.
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
Can I use Spotter Mode on the heavy barbell presses?
Yes, Spotter Mode is highly recommended for the Standing Barbell Overhead Press to help you safely push through the final reps if your speed slows down.
Should I use any of Tonal's dynamic weight modes?
Eccentric Mode is excellent for the Skull Crushers and Triceps Extensions to maximize the muscle-building potential of the lowering phase.
What should I do if my shoulders feel tight during the Lateral Raises?
Slightly lean forward and ensure you are not lifting the handles above shoulder height to keep the tension on the medial deltoid.
How often should I perform this specific shoulder and triceps workout?
For best results, incorporate this routine once or twice per week, ensuring at least 48 hours of recovery between sessions involving pressing movements.