Shoulders Power Workout - 60min Intermediate
Build explosive upper body strength with this shoulder and triceps power session. You will focus on rapid force production during overhead movements while isolating the triceps for a complete functional finish. This workout uses low-rep compound lifts followed by high-velocity accessories to maximize your athletic potential.
This is for intermediate lifters or overhead athletes like volleyball and tennis players looking to increase their explosive vertical pushing power. It is also ideal for anyone seeking defined and strong shoulders.
Equipment
Workout Plan
Rest 120-150s between heavy compound presses to ensure maximal power output. For lateral raises and triceps work, keep rest to 60-90s.
Squat to Press
Glutes, Hamstrings, Quads, Abs, Shoulders, Triceps
Drive through your heels to generate the momentum needed to punch the handles toward the ceiling.
Lateral Raise
Shoulders
Lead with your elbows and feel the constant tension of the cables as you reach out to the sides.
Front Raise
Shoulders, Abs
Maintain a soft bend in your elbows and stop at shoulder height to keep tension on the front delts.
Triceps Kickback
Triceps
Hinge forward and keep your upper arm parallel to the floor, extending fully against the digital resistance.
Standing Overhead Press
Shoulders, Triceps
Explode upward and let Tonal's digital weight provide smooth resistance through the entire lockout.
Seated Single Arm Overhead Press
Shoulders, Triceps
Keep your torso upright and resist the cable's pull to your side as you press vertically.
Skull Crusher
Triceps
Keep your elbows pinned in place and use the smart handles to control the negative phase back to your forehead.
Why this order
The workout begins with the heaviest overhead movement to capitalize on a fresh central nervous system. It then transitions into explosive full-body power before moving into isolation work to exhaust the triceps and deltoids. We finish with rotational punches to apply the power in a dynamic, athletic plane of motion.
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 start with for the power sets?
Select a weight where you can move the handle with high velocity while maintaining perfect form. Tonal's digital weight is ideal for this because it lacks the momentum of iron, requiring you to drive hard through the entire range.
Should I use any of the Tonal dynamic weight modes?
For the heavy power sets, leave the weight on standard mode to focus on speed. For the triceps extensions and skull crushers, try turning on 'Eccentric' mode to increase time under tension during the lowering phase.
How often should I perform this shoulder and triceps session?
Because this is a power-focused workout with high intensity, perform it once or twice per week. Ensure you have at least 48 hours of recovery before another session that involves heavy pressing.