Shoulders Power Workout - 60min Advanced
Develop explosive upper-body strength and rock-solid stability with this advanced power-focused session. You will leverage the Tonal bar and handles to master heavy overhead movements and targeted triceps isolation. This high-intensity approach is designed to increase force production and muscle density through varied rep ranges.
This session is built for advanced lifters and overhead athletes looking to improve their vertical pressing power and lockout strength. It is ideal for those who have mastered Tonal mechanics and are ready for high-intensity power blocks.
Equipment
Workout Plan
Rest 120-180s for primary barbell lifts to ensure maximum power output. Rest 60-90s for handle-based accessories and 45s for isolation work.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to maximize triceps recruitment on the digital weight.
Standing Barbell Overhead Press
Shoulders, Triceps
Drive the bar upward explosively while keeping your core braced and feet planted.
Standing Incline Press
Shoulders, Chest, Triceps
Lean slightly into the movement and press the handles upward at a 45-degree angle.
Lateral Raise
Shoulders
Lead with your elbows and feel the tension of the cables through the entire lateral arc.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Use your hips to drive the punch forward against the digital resistance for maximum speed.
Seated Overhead Press
Shoulders, Triceps
Maintain a vertical torso and press the handles until your arms are fully extended.
X-Pulldown w/ Triceps Extension
Back, Triceps, Biceps
Focus on the lockout at the bottom of the extension to fully engage the triceps.
Why this order
This session starts with heavy barbell compounds to capitalize on fresh neurological energy for maximal power production. The workout then transitions to handle-based isolation to target the triceps and lateral deltoids through varying angles. This progression from multi-joint explosive movements to high-volume finishers ensures comprehensive muscle fatigue and adaptation.
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 use for the low-rep power sets?
Use a weight that feels like an 8 out of 10 effort for 3 reps. Tonal will suggest a starting weight based on your digital strength score, but focus on moving the weight with maximum speed.
Can I do this workout without the Tonal bench?
While the Close Grip Bench Press is best performed on the bench, you can do it as a floor press if needed, though your range of motion will be limited at the bottom.
How often should I perform this specific power session?
Due to the high neurological demand of power training, perform this workout no more than twice a week with at least 48 hours of recovery in between.