Shoulders Strength Workout - 20min Advanced
You will target the deltoids and triceps using heavy barbell loads followed by high-volume isolation. This advanced session uses Tonal's constant tension to maximize motor unit recruitment in the upper body. It is an ideal routine for lifters aiming to break through overhead pressing plateaus and build muscle density.
This session is designed for advanced athletes or overhead specialists like volleyball players and CrossFitters who need explosive shoulder stability and lockout strength. It is also perfect for experienced lifters looking for a time-efficient but high-intensity push session.
Equipment
Workout Plan
Rest 120-150s between heavy barbell sets, 60-90s for lateral raises and skull crushers, and 45s for the triceps finisher.
Standing Barbell Overhead Press
Shoulders, Triceps
Engage Tonal's Smart Flex to add resistance at the peak of the press where you are strongest.
Lateral Raise
Shoulders
Maintain a slight bend in the elbows and resist the digital weight's pull on the way down.
Skull Crusher
Triceps
Keep your elbows fixed in space and focus on the triceps stretch provided by the cable's vertical angle.
Triceps Extension
Triceps
Use the Rope to pull the handles apart at the bottom to maximize the peak triceps contraction.
Why this order
The workout begins with the Standing Barbell Overhead Press to leverage maximum energy for heavy strength gains while the nervous system is fresh. We then move to lateral raises to target the medial deltoids and finish with specific triceps isolation to ensure complete muscle exhaustion through varied rep ranges.
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 select for the initial barbell press?
Tonal will automatically suggest a weight based on your history, but for this low-rep strength block, ensure the weight feels like a 9 out of 10 effort by the final rep.
How do I handle the quick accessory change between the press and raises?
Since you are moving from the Barbell to Handles, keep your handles nearby to quickly swap them onto the clips; Tonal's digital weight will remain off until you are ready.
Is Spotter Mode necessary for the Barbell Overhead Press?
Yes, enabling Spotter Mode is highly recommended for the heavy 4-rep sets so the digital weight can automatically reduce if you fail to complete the lockout.
Can I replace Skull Crushers with the Barbell variation?
You can, but using handles allows for a more natural range of motion at the wrists and elbows, which helps isolate the triceps better during this specific accessory block.