Shoulders Power Workout - 45min Advanced
This advanced session focuses on developing explosive overhead power and rock-solid shoulder stability. By combining high-velocity compound movements with high-volume triceps finishers, you will improve both your functional force production and muscle definition. This workout is specifically designed to leverage Tonal's dynamic digital weight for maximum power output.
This workout is designed for advanced lifters and athletes, such as basketball or volleyball players, who need to increase their vertical power and overhead stability. It is also ideal for experienced trainees looking to break through pressing plateaus using Tonal's unique resistance curves.
Equipment
Workout Plan
Rest 120s between heavy compound sets, 60-90s between secondary lifts, and 45s for isolation finishers.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot your back foot and drive the punch with speed, letting Tonal's resistance challenge your deceleration.
Lateral Raise
Shoulders
Lead with your elbows and pause briefly at the peak of the movement for maximum deltoid activation.
Triceps Kickback
Triceps
Fully extend your arms and squeeze the triceps at the back, avoiding any swinging momentum with the cables.
Front Raise
Shoulders, Abs
Control the descent of the handles to maximize time under tension for your anterior deltoids.
Standing Overhead Press
Shoulders, Triceps
Engage your core to prevent arching your back as the digital weight increases at the top of the press.
Skull Crusher
Triceps
Keep your elbows tucked and stationary while moving only the forearms through the full range of motion.
Why this order
The workout follows a traditional power-to-hypertrophy structure, starting with high-threshold full-body integration like the Squat to Press to prime the nervous system. We then transition into specific overhead stability and rotational power before finishing with high-rep isolation work to maximize metabolic stress in the delts and triceps. This ensures you move the most weight when you are freshest while still achieving a significant hypertrophy stimulus.
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 any of Tonal's dynamic weight modes?
Yes, for the Squat to Press and Standing Overhead Press, enabling 'Chains' or 'Smart Flex' can help you accelerate through the top of the movement, which is essential for power development.
What if the weight feels too heavy for the Turkish Get-ups?
Power training requires quality over quantity. If Tonal's suggested weight compromises your form, use the display to manually lower it. Stability is the priority for that specific movement.
How often should I perform this power session?
Because of the high central nervous system demand of power training, perform this workout once per week, ensuring you have at least 48 hours of recovery before another heavy upper-body session.