Tonal Coach is open source.Star11
All Workouts|

Shoulders Power Workout - 60min Advanced

Develop explosive upper body drive with this advanced shoulder and triceps session. You will leverage heavy compounds and high velocity movements to maximize power output and stability. This workout is specifically designed for athletes looking to increase their pressing speed and overhead lockout strength.

This is for advanced lifters and overhead athletes who need to translate raw strength into explosive power. It is ideal for volleyball players, swimmers, or CrossFit enthusiasts looking for a dedicated shoulder performance day.

60mDuration
9Exercises
30Total Sets
Shoulders, TricepsMuscles

Equipment

Handles

Workout Plan

Rest 120s between heavy compound sets, 60-90s between accessories, and 45s for stability finishers.

Handles
Superset

Squat to Press

Glutes, Hamstrings, Quads, Abs, Shoulders, Triceps

Use the momentum from your legs to drive the handles toward the ceiling in one fluid motion.

4 x 5

Half Turkish Get-up

Abs, Obliques, Shoulders

Keep your eyes on the handle and maintain a vertical arm as you drive through your heel.

3 x 4
Handles
Superset
Bench Press

Bench Press

Chest, Triceps, Abs

Enable Spotter mode to safely challenge your maximum output on the explosive press phase.

4 x 6
Lateral Raise

Lateral Raise

Shoulders

Control the descent to feel the constant tension of the Tonal cables on your lateral delts.

3 x 10
Handles
Superset

Single Arm Rotational Punch

Abs, Shoulders, Obliques, Triceps, Chest

Pivot your back foot and snap the handle forward with maximum speed and rotation.

3 x 8
Standing Pallof Press

Standing Pallof Press

Obliques

Resist the pull of the cable to keep the handles centered in front of your chest.

2 x 15
Handles
Superset
Standing Overhead Press

Standing Overhead Press

Shoulders, Triceps

Explode the handles upward against the digital weight while keeping your core braced.

5 x 3
X-Pulldown w/ Triceps Extension

X-Pulldown w/ Triceps Extension

Back, Triceps, Biceps

Pull the cables down and then fully extend your elbows to maximize triceps engagement.

3 x 8
Handles
Skull Crusher

Skull Crusher

Triceps

Lower the handles toward your forehead while keeping your elbows pointed directly at the ceiling.

3 x 12

Why this order

The session begins with a heavy overhead compound to prioritize neurological recruitment for power. It transitions into full body integration via the squat to press, and finishes with isolation and rotational stability to ensure structural balance. Exercises are grouped to minimize handle and height adjustments on the Tonal arms.

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 Coach
Open in Tonal

Frequently Asked Questions

What weight should I select for the 3-rep power sets?

Start with a weight that allows you to move the handles with high velocity. If Tonal's dynamic weight feels too heavy to move quickly, use the dial to drop 2 to 3 pounds to maintain power intent.

How do I handle the rotational punch safely?

Ensure you are far enough away from the trainer to have full range of motion. Use the smart handle button to turn weight on only once you are in your starting stance.

Can I use chains or eccentric mode?

For this power session, avoid eccentric mode on the primary lifts to focus on the explosive concentric. However, eccentric mode is excellent for the skull crushers to build triceps hypertrophy.