Shoulders Power Workout - 30min Advanced
This high-intensity session prioritizes maximal force production through the overhead plane to build elite pressing power. You will transition from heavy barbell compounds into explosive handle-based movements that challenge your triceps and shoulder stability. Designed for advanced lifters, this program leverages Tonal's digital resistance to ensure every rep is explosive.
Ideal for advanced strength athletes and combat sports competitors who need to improve their explosive punching power and overhead stability. It is perfect for those who have mastered Tonal's foundational lifts and want to push their neurological limits.
Equipment
Workout Plan
Rest 120 seconds between heavy barbell sets to recover ATP stores, 60-90 seconds for handle accessories, and 45 seconds before the final power finisher.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked and tap the bar to your chest before exploding against the magnetic resistance.
Standing Barbell Overhead Press
Shoulders, Triceps
Engage the glutes to protect your lower back as the digital weight adds resistance at the top of the press.
Squat to Press
Glutes, Hamstrings, Quads, Abs, Shoulders, Triceps
Drive through the floor and use your leg power to snap the handles overhead in one fluid motion.
Lateral Raise
Shoulders
Control the descent to resist Tonal's eccentric pull and keep your side delts under constant tension.
Why this order
The workout begins with heavy barbell work to establish a stable foundation for maximal force before moving into a handle-based power compound that requires total-body coordination. We finish with higher-volume isolation and a rotational power move to fully exhaust the triceps and deltoids while maintaining Tonal's eccentric load.
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 3-rep power sets?
Start with a weight that feels like a 7 or 8 out of 10 in effort; Tonal's digital resistance will automatically adjust if it detects your power output dropping.
How often should I perform this power-focused shoulder session?
Due to the high neurological demand, perform this workout no more than twice per week with at least 48 hours between upper body sessions.
Can I use the Smart Bar's weight buttons during the movement?
Yes, but for power reps, it is best to set the weight before the set starts so you can focus entirely on explosive movement speed.