Shoulders Power Workout - 30min Advanced
Explode your pressing potential with this advanced shoulder and triceps session designed for maximum power output. You will start with high-velocity full-body movements before transitioning into strict overhead strength and technical stability work. This handles-only routine uses specific rep ranges to trigger neural adaptations and muscle thickness.
This is for advanced lifters and overhead athletes looking to increase their explosive vertical pressing power. It is ideal for those who want to improve shoulder stability for sports like CrossFit or volleyball.
Equipment
Workout Plan
Rest 120 seconds between heavy power sets, 60-75 seconds for stability work, and 45 seconds during isolation finishers.
Lateral Raise
Shoulders
Lead with your elbows and feel the tension of the cables pulling against your lateral deltoids.
Triceps Kickback
Triceps
Keep your upper arms glued to your ribs to isolate the triceps without using momentum.
Standing Overhead Press
Shoulders, Triceps
Engage your core to prevent arching your back against the digital weight resistance as you press.
X-Pulldown w/ Triceps Extension
Back, Triceps, Biceps
Squeeze your triceps at the bottom of the movement, resisting the cable's urge to snap back up.
Why this order
The workout begins with the Squat to Press to prime the nervous system with a total-body power movement. We then move into strict compound pressing and stability-focused Turkish Get-ups to build structural integrity before finishing with high-volume isolation moves to maximize metabolic stress in the triceps.
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 should I handle the digital weight for the power sets?
Focus on the explosive intent on every rep. Move the handles as fast as possible on the upward phase while maintaining a controlled descent.
What if I lose my balance during the Half Turkish Get-up?
Keep the Tonal Spotter mode enabled; it will automatically reduce the weight if it senses you are struggling or stuck, allowing you to reset your form safely.
Can I do this workout if I have a limited range of motion?
For the overhead presses, use Tonal's weight dial to find a resistance where you can maintain a vertical forearm without shrugging your shoulders toward your ears.