Shoulders Strength Workout - 20min Advanced
This high intensity session targets the deltoids and triceps using advanced compound movements to maximize raw strength. You will utilize heavy pressing patterns and explosive transitions to challenge your upper body stability. It is specifically designed to increase pressing power and shoulder hypertrophy for experienced lifters.
Ideal for advanced lifters or CrossFit athletes looking to improve their overhead stability and vertical pressing power. This is perfect for those who want a dense high-impact shoulder session in a limited timeframe.
Equipment
Workout Plan
Rest 120-180s between heavy compound sets to ensure full recovery, and 60s between isolation and finisher sets.
Squat to Press
Glutes, Hamstrings, Quads, Abs, Shoulders, Triceps
Synchronize the upward drive of the squat with the overhead press to maximize the power of Tonal's resistance.
Lateral Raise
Shoulders
Keep a slight bend in the elbows and resist the downward pull of the cables to maximize time under tension.
Standing Overhead Press
Shoulders, Triceps
Drive through your heels and use Tonal's digital weight to explode upward while maintaining a rigid core.
Skull Crusher
Triceps
Keep your elbows pinned in place and focus on the tricep extension without letting the cables pull your shoulders back.
Why this order
The workout begins with the heaviest compound movement to utilize peak energy levels for maximum strength gains. We then transition into a dynamic total-body press to maintain intensity before finishing with isolation movements that target specific hypertrophy in the delts and triceps. This compound-to-isolation sequence ensures the smaller stabilizer muscles do not fatigue before the primary movers have been sufficiently taxed.
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 should I do if the Squat to Press weight feels too light?
Use Tonal's Chains or Eccentric mode to increase the intensity of the pressing phase without needing to reset your baseline weight.
Can I perform this workout without the bench?
Yes, this specific selection uses handles only and the Skull Crushers can be performed lying on the floor if you do not have a bench nearby.
How should I select my starting weight?
Trust Tonal's suggested weights for the first set. If the reps feel too easy for the 5-6 rep range, manually increase the digital weight by 2-5 pounds.