Shoulders Power Workout - 45min Advanced
You will develop explosive overhead force and lockout strength through this high intensity upper body session. By prioritizing heavy barbell movements and stability focused transitions, you are training your nervous system to recruit maximum motor units. This session is designed for advanced lifters seeking to break through plateaus in pressing power and shoulder definition.
This workout is ideal for powerlifters, overhead athletes, or advanced trainees looking to improve their vertical pressing mechanics. It specifically targets those who want to build dense functional muscle in the deltoids and triceps.
Equipment
Workout Plan
Rest 120 seconds between heavy barbell compound sets, 60 to 90 seconds for accessories, and 45 seconds for finishers.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to maximize triceps engagement on the Tonal bar.
Standing Barbell Overhead Press
Shoulders, Triceps
Drive the bar aggressively toward the ceiling while maintaining a braced core to prevent lower back arching.
Half Turkish Get-up
Abs, Obliques, Shoulders
Keep your eyes locked on the smart handle and your arm vertically stacked throughout the entire transition.
Lateral Raise
Shoulders
Lead with your elbows and maintain a slight bend in your arms to target the lateral deltoids.
Reverse Fly
Back, Shoulders
Squeeze your shoulder blades together at the peak of the movement to engage the rear delts.
Front Raise
Shoulders, Abs
Control the descent against Tonal's digital weight to keep constant tension on the anterior deltoids.
Why this order
This program follows a classic compound to isolation progression to maximize neurological output while the muscles are fresh. We group all barbell movements at the start to minimize equipment transitions and allow for maximal loading on primary power lifts before moving to metabolic accessories.
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
Should I use Tonal's Chains or Eccentric mode for this workout?
For the power phase on the Overhead Press, use Chains to challenge your lockout power as the bar moves upward through the range of motion.
What weight should I start with for the Half Turkish Get-up?
Keep the digital weight light initially as Tonal's resistance is constant; focus on your shoulder stability and core bracing before increasing the load.
How often should I perform this power-focused session?
Because of the high neurological demand of power training, it is best to leave at least 72 hours between sessions to allow for full CNS recovery.